CrossFit – Wed, Sep 3
MetFix Method presents – StrongHer.  BettHer.  FastHer.  Small Group Women's Strength training class begins Tuesday, 9/23 6:30pm – 7:30pm  Every Tue & Thur. for 13 weeks!  Who is this for?  Any woman that wants to build strength, energy, endurance, balance:  hormones, life, & health while being supported by amazing women! 6 spots available.

Warm-up

2 Min Jumpe Rope

10 Leg Swings

10 Band Pass Thrus

10 Band Pull Aparts

10 Band OHS

10 Band Push Jerks

EMOM

5 min EMOM

2 shoulder press

4 push press

6 push Jerk

Push Jerk (3@75%, 3@ 85%, max @ 95%)
Metcon (Weight)

16 Min EMOM

  1. 20 Double Unders, 2 Clean & Jerk
  2. 100M RUn, 2 clean & Jerk
  3. 10/8/ Cal Bike, 2 C&J
  4. 2 C&J

Score = Load

rx = complete all rounds

Beginner Class (AMRAP – Rounds)

Skill – Push Jerk

16 Min EMOM

  1. 20 Double Unders, 2 Clean & Jerk
  2. 100M RUn, 2 clean & Jerk
  3. 10/8/ Cal Bike, 2 C&J
  4. 2 C&J

Score = Load

rx = complete all rounds

Cooldown

Band OH Stretches

½ Kneeling Thoracic rotation

Calf Stretch