Friday Wod{03/28/14}

Main – CrossFit WOD

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Warm-up (No Measure)

4 Rounds of:
:15 of Jumping Jacks
:15 of Squats
:15 of Mountain Climbers
:15 of Jumping Squats

2 Minutes in Slingshot Squat
2 Minutes Anchored T-spine mobility

Weightlifting

With Barbell:
5 Thrusters focusing on heels down
5 Thrusters focusing on explosive hips
5 Thrusters focusing on punching head through
5 Thrusters focusing on Breathing
5 Thrusters putting it all together

1×10 at RX’d weight

Gymnastics

3 Burpees focusing on bringing chest down to start
3 Burpees focusing on using hips not shoulders to get up
3 Burpees focusing on wide feet
3 Burpees focusing on two feet jumping over bar

Metcon (Time)

12-9-6
Thrusters (95, 65)
Bar-Facing Burpees

Cash-Out

2 minutes per side in Couch Stretch