THE MOBILITY
THE WARM-UP
The coach will lead you through the top list of movements one time to remind you what the lifts are. If you are doing Push Jerks in the strength, do push jerks in the coaches demo.
If you are doing split jerks in the strength, do split jerks in the coaches demo.
New CrossFitters should focus on the Push Jerk before moving to the split.Review bar receiving foot work on the split jerk in the video below
Leg Swings Front to Back and Side to Side
THE STRENGTH
Every 1:30 for 10 Rounds. These rounds will come quick. If you need to make plate changes do so quickly!
THE MET-CON
For Time:
The Row must take you less than 2:30 (Rowing Technique)
