Main – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Stretches: Anchored T-Spine, Quads Smash, Interior/Exterior Hip Mobilization
Strength & Skill
3 Part Snatch Complex (2-2-2-1-1-1)
1.) Snatch Pull
2.) Power Snatch
3.) Overhead Squat
Metcon
Metcon (Time)
01Dec2014
15 – 12 – 9 Reps of:
Kettlebell Swing (53# / 35#)
Toes To Bar
Thruster (115# / 85#)