Day 30

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CrossFit Staunton - CrossFitWarm-upAs a class: Tabata Erg Sprints (you choose your erg) Kelly Starrett's 5-Way Shoulder Stretch : https://www.youtube.com/watch?v=eveYJP1indIStrongman/StrongwomanYoke Carry (shoulder)Strongman classic10 Minutes to find max weight for 25' CarryMetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups* women use 35# barbellMobilityBicep Smash Peanut Low Back Smash

Day 28

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CrossFit Staunton - CrossFitWarm-upON YOUR OWN: grab a partner, and do the Assault Bike Challenge: https://www.facebook.com/andrew.rape2/videos/10158642625475261/ Overhead mobility AS A CLASS with your partner: 10 total alternating burpees 20 total wallballs (alternating every 5) 30 total air squats (alternating every 5)Strength/SkillClean and Push Jerk. Burgener Warm - Up.MetconMetcon (Time)*Light* "Grace"…

Day 23

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CrossFit Staunton - CrossFitMetconWarm-upAthlete Choice then... AS A CLASS: Agility Ladder Warm Ups MedBall Cleans Wallball/Box Jump CircuitStrength/SkillThe Thruster.Metcon (Time)For Time: 60 American Kettlebell Swings (53/35) 40 Box Jump Overs (24/20) 20 Thrusters (95/65) 10 minute time capThis metcon is intended to take 10 minutes or LESS. Choose a thruster…

Day 21

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CrossFit Staunton - CrossFitWarm-upAS A CLASS: Partner 1500m row - switch as needed Partner Hanging Thoracic Stretch Squat Walks BabymakersStrength/SkillPush Jerk. -Progression *Work up to a heavier push jerk than the metcon, then strip weights to metcon weightMetconMetcon (AMRAP - Rounds and Reps)AMRAP 18: 60 Calorie Row 50 Hand Release…