Monday – 140331

Warmup

5 Minute Spealler Warmup

Shuttle Run or Run 200m

1 Round CrossFit Warmup

Shuttle Run or Run 200m

Double Under/Row/Mobility

That’s right. We have a NEW WARMUP! The goal here is simple. We take 5 minutes to get our body moving. Then, we hit the hard parts of the Crossfit warmup. Find the things that you suck at and get better at them. Finish with skill work or mobility of your choice. If you can’t do 50 unbroken double unders, that is an excellent choice.

Strength

Back Squat

3-3-3+

(70%-80%-90%) of 90% of 1 RM

Click here to get your weights.

WOD

7 Minute AMRAP

5 Front Squats 135/95

5 Burpees

Cooldown

Run/Row 800m

Mobility

Roll quads and calves

Finally, I want to inform you that I, Neil Jones, will be posting the blog this week. Jesse is pretty busy coordinating thousands of people for the Go! St. Louis Marathon and Family Fitness weekend, so I offered to take over for a bit. To start off the week, I give you this video of Jesse’s 14.5 performance. See if you can identify places where he could have saved some time.

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