CrossFit 908 Night Out Part Deux – This Thursday, March 11 @ 8pm.  Delicious Heights in Berkeley Heights.

Today’s Links –

A lot of great poses here
A lot of great poses here

Schedule –

  • Warm up / Foam Roll
  • Shoulder Specific Warm up – Perform 10 reps each of the following
    • Wall Slides
    • Y’s-T’s-W’s
    • Shoulder Circles
    • Close / Mid / Wide Push ups (3 at each point)
    • Close / Mid / Wide Pull ups (3 at each point)
  • Thrusters – 5×3 – Start with the bar and warm up with 8-10 reps.  Continue to add weight until you complete 5 challenging sets of 3 reps each.
  • Conditioning – 21-15-9 reps each of the following
    • Kettlebell Swings (53/35)
    • Jumping Lunges (Each leg counts as 1/2)
    • Push ups
  • Core – 4 x 12 GHD Sit ups
  • Stretch
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