The split jerk is performed from the rack, and if you know that you need to work on your overhead flexibility please arrive early and do so. Here is a great video with some useful stretches (starting at the 3 minute mark) to achieve a better overhead position. 15.3 is a wall ball workout. Since you’ll spend the majority of the 14 minutes on this movement, you need to strive for efficiency. Austin Malleolo of Crossfit Seminar Staff offers a few simple tips in THIS video.
Word of mouth is the best advertising we can ask for, and we appreciate all of our members who have brought new friends to SRC! Thanks for sharing! As classes continue to grow, our members’ safety and the amount of quality attention you receive will remain our #1 priority. For this reason, all new members are required to attend our ON-RAMP/Foundations Course before attending any regular classes. Once the movements are learned new members will be ready to attend any class. If you have friends and family who are not sure that CrossFit is right for them we offer a FREE First class every Saturday at 9am! Online sign up is available.
10 RFT of:
– 5 C2B Pull Ups
– 5 C & J 135/95
– 5 HSPU
– 100m Run
Remember to check the new weekend schedule for changes!