Jack Daniels

Jul 1, 2019 | W.O.D.

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Strength

1 Pausing Front Squat + 1 Front Squat (Build to a heavy)

5 second negative, 3 second pause in bottom. Be explosive out of the bottom!

Metcon

Metcon (Time)

For Time:

1,000 Meter Run

50 Thrusters (45/35)

30 Pull-ups
https://www.youtube.com/watch?v=L219ltL15zk&t=7s <<https://www.youtube.com/watch?v=lzRo-4pq_AY&t=4s <<

Core

3 rounds

Plank body saw x 10

Swimmers x 20 sec

Straight leg MB sit ups x 10