Main – CrossFit
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Stretches: Pec/Lat, Floor Sweeps, Couch Stretch
Strength & Skill
Bench Press ([7.5.3] 3-3-3-3-3)
Dynamic Push Ups (4 reps, immediately after each Bench set.)
Metcon
Metcon (Time)
02Jan2015
50-40-30-20-10 Reps of:
-Kettlebell Swings (53# / 35#)
-Double Unders