CrossFit Aether
Warm Up
Jog down and back 2 times
Side shuffle down and back
High knee skip down and back
Back pedal down and back
30 Mountain climbers
20 Toe taps each leg
20 Jumping jacks
:60 Calf Stretch off plate
:60 Standing Quad stretch
:60 Seated glute stretch
:60 Run in place
WOD
5k run.
Aether Barbell Raw Strength and Gains
1) Power Snatch- 6x3. Find a 3rm for the day.
2) B.T.N. Snatch Grip Push Press- 4x10.
3) Snatch Pulls- 6x5@70%1rm.
4a) Rear Delt Flys- 4x10
4b) Russian Twists- 4x20
5) Dumbbell Skull Crushers- 4x10
6) Ring Push Ups- tempo 3,1,x,1