It was great to have Jay and Lacey run the seminar for this Sunday at CrossFit DSF
PREPARATION:
- Run 2 laps inside school
- Side shuffle down main hallway and back
- Duck Walk and Duck Hops
STRENGTH:
3 rounds of the following:
- 5 reps of Back Squats @ 70% of your Max
- REST 15 seconds
- 4 reps
- REST 15 seconds
- 3 reps
- REST 15 seconds
- 2 reps
- REST 15 sreconds
- 1 rep
REST while your partner goes (you may move weight up for subsequent rounds if your form is solid)
Met-Con WOD:
21-15-9 reps for time:
- Deadlift 155/95
- Overhead Squat 95/55
REST 5 minutes
25-15-5 reps for time:
- Pull Ups
- Box Jumps (or step ups/downs)
- Sit Ups
REST 5 minutes
3 rounds of the following for time:
- run the Canoe Club Loop
- 25 m Front Rack Lunge 95/65
- 15 Push Press 95/65
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