Clean Eaters….Your Week 3 Food Journal/Score-sheet is due by the end of the day Tuesday. Week 4 Food Journal/Score-sheets are ready to be picked up as well. It is important that you have the correct weekly score-sheet because they are all a little different and ask you to provide different bits of information. Please make sure you look at the workout of the day each day either via our Facebook page or the standfirmcrossfit.com Workout of the Day page. It is there that you can make sure you are on the same page as the CEC Commissioner ,(TAMI).
Came across this video that will provide you with some excellent ways to improve your wrist mobility.
Warm-up, (15min): 2 Rounds of 10 Partner Wallball, 10 Medball Side Toss, 10 Medball Sit-ups. Dynamic Stretch
Strength, (15 min.): Front Squat/Push Jerk
10+5/60 10+4/70 10+3/80 10+2/90
WOD: FIRECRACKER
For Time:
10-9-8-7-6-5-4-3-2-1
Clean and Jerk
Burpee over Bar
Compare to 7.4.15
Icing: Lizard 2 Min. each side.