Warmup

e – CrossFit Baseball (abmats as bases) – 1st base – 1 burpee, 2nd base 2 squats, 3rd base 3 jumping high knees, home – 1 forward roll. 3 innings, 2:00 each inning with rest in between.

t – 5 cal row, 5 mb strict press (3 x through), then open notebook x 5 each side. wall hip stretch , :30 ea. rig squat stretch x :30, lunge/reach/elbow to instep x 5 ea., push-up handwalk w/opposite arm/leg raise x 4, mb thruster x 3

Skill

e DB Thruster

t Barbell Thruster – Clean from the floor, work up to a moderately challenging weight. 15-20 mins. Focus on core to extremity transfer.

work

e – 8:00 amrap 3 db thruster, 6 walking lunge, 12 jump ropes.

t – 30 empty barbell thrusters, 15 cal row, 20 empty barbell thruster, 10 cal row, 10 empty barbell thruster, 5 cal row for time (12:00 cutoff)

game

Kids Choice

Megan Kestel

Written by: Megan Kestel

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