warm

e CrossFit Baseball

t 8 ball slams, 6 mb squats, 4 mb reverse lunge. Splits stretch x :30 ea, lunge/reach/elbow to instep (3 positions) x 3, duckwalk toe touches x 4 ea, 5 mb squat jumps

skill

e dumbbell push press/ring rows

t Deadlift: Every 3 minutes perform the following repetitions on a running clock – 7,5,4,3,3 8:00 to work your way up to your first set of 7.

work

e 6:00 AMRAP of 5 dumbell pushpress, 5 ring rows, 1 somersault/cartwheel

game

Jailball

Megan Kestel

Written by: Megan Kestel

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