181228 - FYF

Doing it in the dark. Burpee box jumps and box jump-overs!

Doing it in the dark. Burpee box jumps and box jump-overs!

Warm-up
2 rounds
10 calories or 50 DUs
10 foam roller thrusters
10 squat thrusts
10 bar rows

Mobility
Overhead band dangle
Scorpion and can can holds
Barbell ankle mob.

Coach Prep
EB Press, front squat, thruster, cleans
Pull-up prep and setup, kip practice
Box jump strategery

WOD
”Fight Club”
3 Rounds, 1 minute each, 1 minute rest between rounds
Thrusters 75/55
Power Cleans 75/55
Box Jump Overs 24”/20”
Pull-ups
Echo Bike Calories

Michael Reynolds

CrossFit Level 1 Coach