Jerk and Sprint

UPCOMING

Saturday – April 7th – Open Gym

Saturday – April 14th – Open Gym

Paleo BBQ with CrossFit Centex – Details to come

Saturday – April 21st – Open Gym & KIDS OPEN GYM

Saturday – April 22nd – Family BBQ  – details to come!

April 27-28 CrossFit Regionals at Freeman Coliseum in San Antonio. Hotel booked is Mainstay Suites by Fort Sam

The new shirts will be here later this week or early next week! We need a sea of  turquoise shirts at regionals this year!

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

skill/strength

Push Jerks
5-5-5
3-3-3

15-15 at 50-55% of max
record weight

WOD

100 meter sprint
Each minute on the minute for 10 minutes.

record splits.

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