Warm-up

10 Pass Throughs

(get a stick and get a wide grip, and pass over head to back and return to hip)

10 Hip Cirlces (left and right)

(lift each knee and open hips then return foot to ground)

10 Shouler Circles (left and right)

(get in "push-up position" on toes and lock arms, then rotate in one direction)

10 Straight Leg Swing (left and right)

(swing leg forward and back)

x2

Strength

Strict Press

3x5

Push Press

3x5

Push Jerk

3x5

*weight should be at 70% of 1RM (press), do not increase weight

*since we don't have a 1RM for your pp and pj, adjust weight accordingly

Metcon

"7 Minutes of Love"

AMRAP 7 minutes

Burpees

post number of burpees performed

If you have any questions on these movements don't hesistate to call me (206) 930-7169 or email me at coachscott@stonewaycrossfit.com