Notes
Warm Up
30m High side empty sled push
Run 200m
30m Low side empty sled push
Run 200m
Foot skippy drills that I didn't really get
Med ball cleans [10#]
Clean Pull + Power Clean + Squat Clean
4 sets @ 75% [35#]
4 sets @ 80% [45#]
On the Minute for 8 Minutes:
Complete 3 BWT Front Squats & 40m Shuttle Sprint [45#]
Feeling pretty out of shape since I haven't been to CrossFit in almost a week. Right shoulder is still bothering me and was a bit twinge-y during the clean warm up. Spoke with Coach Jess and stuck with lighter weights. Mobilized with lax ball against wall between sets. For the squat/sprint WOD I should have used heavier weight but I was worried about not being able to clean the weight.
Afterward, I mobilized with lax ball and kettle bell for a little bit. Did 7 GHD sit ups, 8 back extensions.