No life vest needed because they CrossFit.
10 min total
3 Way Hip Stretch x 3 each side
- Jog, Bike, Or Row 1 min
- Burgener Warm Up
w/ empty bar (dip and shrug), (dip, shrug, elbows high), (muscle snatch), (snatch land), (snatch drop), (hang power snatch) Complete 3-5 reps at movement before moving onto the next. Clean variation if desired
Perform 1-1-1-1-1 of the complex: Clean + Push jerk + Split Jerk
Choose a weight that allows for good position and foot work while challenging yourself.
Couch Stretch 2 min/side Hollow Rock or hold 3 x :20 sec
QOD: The best teacher you ever had and what subject?