Main – CROSSFIT
(No Measure)
Hip and Shoulder mobility
+
empty barbell C & J demo
———
Cool down Mash quads and groin
Fitness
(WL) – Short “Breathing Grace” (Time)
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
Performance
(WL) – Short “Breathing Grace” Performance (Time)
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)