CrossFit Workout 12/7/18 Friday

Warmup
4 Rounds:
200/150m row
:30 banded lunge stretch/side https://www.youtube.com/watch?v=buWbNqf29Wo
5 cossack squats/side https://www.youtube.com/watch?v=43pujTgA9u8
:20 star plank/side https://www.youtube.com/watch?v=5oB44pBFIVE

CrossFit Workout
20:00 of 1:00 on 1:00 off
Odd: Unbroken Wallballs
Even: Bike cals (If you’re on the assault bike, divide your calories by .7)

Mobility
2 rounds:
1:00 couch stretch/side
1:00 elevated pigeon stretch/side
1:00 straddle stretch on the wall

Coach’s Note
On the odd rounds, you get one unbroken set–can you go the whole minute? Your score is total wallballs across the five sets, and total calories.

Lift
Clean and Jerk 7×1 all above 90%

Skills
“JT”

For time
21/15/9
HSPU/Ring Dips/Pushups