Row 1 K
then, Five rounds of:
135/95 pound Push jerk, 7 reps
Before/After Class Time
What should you do if you show up for class 10 or 15 minutes early? Most of the time you probably do a little half-hearted stretching, some socializing, maybe some heckling. Crossfit Invictus posted a great blog last week with a few ideas for how to fill your time.
I would also add handstand practice, dip practice, muscle-up transitions/negatives, and kipping pull-ups to the gymnastics suggestions since they are also difficult skills that require practice outside of class.
The (extremely under-utilized) GHD's are a great spot to spend 10-15 minutes before or after class. These machines can be used for:
GHD Sit-ups: https://youtu.be/pMS2dU0FuPk
Static holds (facing up or facing down)
Back Extensions: https://youtu.be/D_FUg2wHhk8
Hip extensions https://youtu.be/-FRYZjXMHkA
Please have a coach show you these movements if you've never performed them before.
If you have a particular skill you want to work on but aren't sure how to approach it you can ask a coach for suggestions and use your before/after class time to get the work in.
Written by Cassie Finer