219 Elite Sports Performance, CrossFit 219 – Introduction to CrossFit

Metcon (Time)

Brief review of DL and Press

New Movement/Skills

– Push Jerk; Same dip as PP, as the bar comes off shoulders drive body underneath and catch in full lock out position

– Front squat; Posterior chain engagement, Elbows high, arms parallel with floor

– Burpees – Chest and thighs touch the floor, full hip extension at the top

WOD:

15 Cal row then,

1-2-3-4-5-6-7-8-9-10

Front Squat – Lightweight

Push Jerk – Lightweight

Burpees

Then, 15 cal row