12/02/2014 (WL)

Main – CROSSFIT

Hip and Shoulder mobility

+

empty barbell C & J demo

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Cool down Mash quads and groin

9 C& J , 9 breaths

6 C& J , 6 breaths

5 C& J , 5 breaths

4 C& J , 4 breaths

3 C& J , 3 breaths

2 C& J , 2 breaths

1 C& J

@ 95/65

9 C& J , 9 breaths

6 C& J , 6 breaths

5 C& J , 5 breaths

4 C& J , 4 breaths

3 C& J , 3 breaths

2 C& J , 2 breaths

1 C& J

@ 135/95 -or- 60% 1RM C&J (whichever is higher)

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