Jackie

CrossFit

Warm-Up / Skills

1 Round:
10 Wall Ball
10 Wall Ball Side Toss per side
10 Wall Ball OH Situp
10 Pull up or Ring Row
10 Pulls on Rower (grab rower when one’s free)

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Strength

Exercise: Shoulder Press/lbs
Reps: 5×4 (75%) EMOM

Strength

Exercise: Push Press/lbs
Reps: 4×2 (80%) EMOM

“Jackie”

For Time:
1000m Row
50 Thrusters
30 Pull-ups

Result Type: Time
Male Rx: 45 lbs
Female Rx: 35 lbs

“Mobility Hip”

40 on 5 off (1-3 rounds)
Couch stretch rt / lf
Banded Hamstring rt / lf
Pigeon rt / lf
Kstar Lunge rt / lf

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

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