December 27, 2016


20 jumping jacks => 10 one-legged hops, each leg => 3 broad jumps =>10 blocked squats => 10 Cossacks => 5 jumping squats


Goblet squat – focus on neutral spine and preventing the chest from falling


AMGMAP in 12:00
12 goblet squats, 5#-15# dumbbell or kettlebell
200-meter run


Published by

Coach Jenny

Jennifer began competitive sports at the age of 7. Her love of sports and fitness continued through high school where she played team sports and was a cheerleader. In her free time she was a lifeguard and coached a local swim team. Since graduating from Virginia Tech she has worked in various fields but has tried to make fitness a priority. She is Certified Strength & Conditioning Specialist (CSCS), a USA Weightlifting Level 1 Sports Performance Coach, CrossFit Level One Trainer and a CrossFit Kids Trainer. Jennifer is also a professional member of the National Strength & Conditioning Association.