CrossFit Chester 11/10/18

Shoulder warm up:

KB windmills

30 seconds of shoulder taps

1 length bear crawl


Strict press 1rm


Split jerk pauses for 5 seconds 3×3 @ 75,80,85%

1 length Front rack lunges between split jerk sets (24/16kb each arm)


2 rounds:

2 minute plank into 50 weighted sit ups into 1 length handstand walk/handstand hold


Optional extra (or in your own time)

2 rounds

Row for 1 minute at your 500m pace

rest 1 minute

row for 30 seconds at your 500m pace

rest 1 minute





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