CrossFit Workout 4/14/17 Friday

General Warm-up

550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5 x 10 of kettlebell swings, up to workout weight
5 goblet squats after each set
pull-up warm-up after each set

Workout (start this at 35 past the hour)

5 rounds for time of:
3 rounds of:
3 strict pull-ups
4 push-ups
5 goblet squats, 24 kg (16 kg)
400 meter run

So you do the three rounds of the pull-ups/push-ups/squats, then run 400 meters.  This is one round.  You repeat all of that 5 times.

This has a 25 minute time cap.

Competition Team Lift

Clean and Jerk
15 rounds, on the 2:00 start interval of:
1 power clean + 3 front squats 1 split jerk
Start at 70% and go up as you can.
Competition Team Skills

Do the supplemental workout.

Supplemental Workout
20 x 400 meter row, on the 3 minute start.