CrossFit Workout 9/12/18 Wednesday

Warmup
10:00 of:
10 breaths in lizard e/side
10 planche rocks https://www.youtube.com/watch?v=FkX0PznhUkg
10 banded overhead squats https://www.youtube.com/watch?v=KQJzv8r7cV0

Workout Warmup
5 rounds:
5 slow down, paused OHS up to 135/95
a set of double unders
running skill drills

CrossFit Workout
Nancy:
5rft:
400m run
15 OHS 95/65

Coach’s Note
Fight to keep the squats unbroken. Think about running at a pace that will let you run right to the barbell and pick it up.

Lift
Find a 1rm Split Jerk

Skills
Find a max set of BMU