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Barbells for Boobs – GRACE

Synergy Fitness – CrossFit

Mobility

Foam Rolling

Thoracic Spine & Lats – 3 mins

Glutes/Piriformis – 90 sec each side

Stretching

Front Rack Stretch on bench – 3mins

OH Band Distraction – 90 sec each side

Warm Up & Activation

500m Row or 400m Run

Arm circles & swings

Leg Swings

Sumo Squats

Inchworms w/push ups

Spidermans

250m Row or 200m Run

Barbell Warm up

5 Good Mornings

5 Elbow rotations

5 Back Squats

5 Dead lifts

5 Clean High Pulls

5 Hang Muscle Cleans

5 Push Press

then…

Start warming up your Power clean & jerks. Do sets of 5. with 30-60secs rest between sets. When you get to your working weight do at least 2 sets of 5 with 30-60secs rest

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Opt 2: Metcon (Time)

21 – 15 – 9

Wall Balls – 20#/14#)

KBS – 53#/35#

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