Coach Jamie and Coach Joan during last Fridays competition at Stay Classy CrossFit. 

Coach Jamie and Coach Joan during last Fridays competition at Stay Classy CrossFit. 

Coaches Warm Up

 

1. Back Squat

5x3 with a temp 33X0

**3 seconds on the way down, 3 second pause at bottom, explode up. No resting at the top.

 

2. Conditioning

20' EMOM

1: 6 front rack alt. lunge 205105

2: 6 weight strict pull ups

3: 6 front squats 205/105

4: 6 strict deficit HSPU

**you choose the the height and weight for both gymnastics movements.

 

3. Core Work

4x30" side plank on hand