Great job this week Flight Crew! This has been a great week, packed classes in every time slot. I’m proud of the progress you guys & gals are making each and every day! Today we will be partnering up and working on C&J’s. Post WOD you will have time
to work on Mobility and/or one of your GOATS. Don’t forget Friday there is no Yoga! Also we have our Free Friend and Family Fridays at noon, 4:15pm & 5:15pm! Bring a friend and share your passion for CrossFit with them. The movements will be simple and scalable.
Warm up to be performed in single file line.
If a person can’t do a strict pull up the person behind them will assist.
3 x Strict Pullups
6 x Push-Ups
9 x Jump Squats
12 x Lunges (6 ea. leg)
C&J Progression as group w/ PVC
Push Jerk & Split Jerk
Partner up. Warm Up 10 @ Bar
2-2-2-2-2-2…… Record heaviest 2 rep max
Clean and Jerk (2-2-2-2-2-2-2)
With the rest of the hour work on Mobility
Partner PVC shoulder stretch, Foam Roll etc.
&/ OR work on one of your Goats!