WOD

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Assault bike

Run 100

12 Tabata rds

5 Slam balls

20 Double unders

5 Push jerk (empty bar)

7 Ring rows

20 sec

Sampson stretch

Spiderman stretch

Childs pose

Down dog up dog

Handstand hold

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon pose

Shoulder Distraction

Banded front rack stretch

PVC rack stretch

Teaching

Power clean and jerk

Patient pull

Keep arms extended

Stand tall

High elbow’s

Catch bar in the dip for the jerk portion

Punch hard

Head through

Open hips to finish movement’s

Weightlifting

This going to be like a bear complex

Pick a weight and try to do 5×5 all touch and go power clean and jerk’s

Power clean and jerk (5×5 )

Metcon

Team 13.4 (AMRAP – Rounds and Reps)

20 MIN AMRAP

3 Clean & Jerks, 135

3 Toes-to-bar

6 Clean & Jerks, 135

6 Toes-to-bar

9 Clean & Jerks, 135

9 Toes-to-bar

12 Clean & Jerks, 135

12 Toes-to-bar

15 Clean & Jerks, 135

15 Toes-to-bar

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Address:

3655 E Patrick Ln suite 600 Las Vegas, NV 89120

Phone Number:

Email: