Wednesday 12.20.17

We’ll be doing “The 12 Days of CrossFit” workout this Saturday. Tis the season!!

MOBILITY

band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ
banded ankle mobs (forward and backward) 2 min each side
https://www.youtube.com/watch?t=153&v=Yo2Wj8JC7QM

STRENGTH

8 min EMOM
1,1,1,1,1,1,1,1
clean and jerk
build up to a heavy complex

WOD

5 rounds
every 4 min
30 air squats
200m run
7 clean and jerks 115/80

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