Laura Before and after CrossFit & nutrition coaching

Laura Before and after CrossFit & nutrition coaching

Warmup: Butt kickers, High knees, Shuffle, Grape vine, burpee long jumps (6 reps)

10 Arm circles, 10 chest pops, 10 PVC pass throughs, 10 Good mornings, 40ft sweeps

Health and Fitness

A. 0:10-0:40

Every minute, for 16 minutes (4 sets)
Set 1 – Good mornings x 8-10 reps @ 2111
Set 2 – Standing DB Press X 8-10 reps @2111
Set 2 – Side Plank Left x 30-45s
Set 3 – Side Plank Right x 30-45s

C. 0:40-0:50

3 Rounds for time:
Run 400 Meters
20 Wallball
20 MB Slams

Classic:

A. 0:10-0:20

E2MOM x 10 sets (20min):

Power clean + 2 jerks

**Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

B. 0:40-0:50

For time:
Run 800 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters

D. 0:50-1:00

Mobility of choice