Warm Up:
800m Run
40 Ab Mat Sit Ups
(2 Rds)
WOD:
100 KB Swings
This second section is for optional athletic performance workouts. Most of the athletes we are working with are in the afternoon: FBHS Wrestling, JJVA Volleyball, and Yulee Weightlifting. These WOD's are done instead of the CrossFit daily WOD.
Athletic Performance:
1. Power Snatch 4x3
2. 3 Fr Squat + 1 Jerk - 4 sets
3. Deadlift - 85% Max 3sets x 3 reps
4. GHD Sit Ups - 3x15
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