Warm up 

6-8 minutes 

:30 seconds row 

7 KB swings (light) 

7 burpees 


Shoulder mobwod and activation 

Strength / Skill 

Push Jerk 


* You are going to build a heavy set of 2*

Making sure it’s a efficient and safely performed Jerk! 



Hand stand push ups 

Ground to overheads 135/85#

Coach Andrea and DJ Kinect on their 800m run on a beautiful Wednesday morning on the Ridge. 

Don’t forget we have CrossFit kids on Tuesday and Thursday at 4:30 pm. 

Our KISD challenge starts next week on the 4th so if you are interested please sign up. Thanks for checking our page out !