150615 - CrossFit, Catalyst

Warm-up
20 jumping jacks (AKA side-straddle hops)
400m run
2x Agility ladder 
2-in
Ickey shuffle
Hopscotch
Side shuffle L
Side shuffle R

CrossFit
"Killer Karen"
6 rounds
25 wall balls
10 jump lunges

Skill 
Pistols

Catalyst
3 position clean (floor, below knee above knee) + 1 jerk
60% x 3
70% x 3
75% x 3
Clean pull
95% x 3 x2
100 x 3 x 2
Front squat
75% x 3 x 5
Good mornings
moderate weight x 3 x 5

Michael Reynolds

CrossFit Level 1 Coach