Solid in the Split

November 30, 2017

MOBILITY: 3RDS

10 Hanging Shrugs

10 Down Dog Push Ups

10 Split Squats/leg

5 90/90 Folds/side

 

 

 

 

POWER: 5RDS

4 Box Jumps for Height

8 MB Chest Pass

8 Knee Jumps

 

 

 

STRENGTH

 

-Press in Split

5x5 @ up to 45% of Jerk

 

*superset*

-DB Single Leg Step Ups

4x5/leg @ 15-35lbs

-1/2K Overhead Antirotation Hold

4x:45 sec/side

 

Share on Facebook
Share on Twitter
Please reload

  • Facebook
  • Instagram
  • YouTube
  • Twitter

© 2016 by CrossFit SPOT

crossfit_journal_logo.png
logo_usa_weightlifting.jpg