Thursday, June 16 CrossFit Workout of the Day
Join us this Saturday for a free class. Bring a friend or family member and show them what EVF is all about. Sign up on Mindbody under events.
Mobility: Try these three mobility exercises for your shoulders every day for a week. You should notice a difference in your mobility! Remember, mobility and flexibility don’t happen overnight!
Warm-up
2 rounds w/ empty bar:
5 jerk dip-drives
5 push press
5 press in split
5 drop jerks
1 round w/ light weight if technique is sound
Strength/Skill
Performance
Split jerk, 5×2 across
Fitness
Push jerk, 5×2 across
Conditioning
Performance
15-minute EMOM:
Minute 1 – 15/12 calorie row
Minute 2 – 8 power cleans (155/105)
Minute 3 – 15 wall balls (20/14)
Fitness
15-minute EMOM:
Minute 1 – 45 seconds row
Minute 2 – 8 hang power cleans
Minute 3 – 12 wall balls
Power clean weight should be heavy but doable. If you’re struggling to get through 2-3 reps without breaking, scale the load.
2016 06 15