RP Test 2
December 4, 2017
Want to know the WOD?!
December 5, 2017

BET

Announcements

-Holiday Party – Friday, 12/15 @ 6:15pm. Potluck + White Elephant Gift Exchange ($20 limit).
-Gym Improvement Days – we would LOVE all your help! Friday, 12/29 @ 3p-7p and Saturday, 12/30 from 10a-3p.
-Personal Coaching is now available at a discounted rate for a limited time.

CrossFit NCS – Barbell and Edge Training

Warm-up

Row for 2 minutes

PVC Pipe:

10 Pass through

10 Good morning

10 OHS

Shoulder Torque

Pigeon Pose

Couch Stretch

Shoulder Mob with Band

Shoulder I, T, W

Barbell Prep:

Front Squat x 8

Shoulder Press x 8

Front Squat (10-5-3-2-1-1-2-3-5-10)

Push Press, Push Jerk, Split Jerk Complex (10 Rounds)

Push Press, Push Jerk, Split Jerk
1 round every 90 seconds

High-Hang Snatch (EOMOM 12 x 3)

Focus here is big pull with fully extention and quick catch under the bar