Main – CrossFit
Warm-up
Warm Up # 1 (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: Pigeon (elevate), Band Pull, Interior & Exterior Hip Mobilization
Strength & Skill
Front Squat (5-5-5 (70-80%))
Use this movement to get comfortable in the front rack position.
Hang Power Clean (5-5-5-5-5-5-5-5)
Form movements and retention. Only 100% form should move up.
Metcon
02Jul2014 (Time)
Run 800 meters
50 x Kettlebell swings, (53#/35#)
25 x Strict Pull-ups
50 x Kettlebell Alternating clean and jerk, (53#/35#)
25 x Strict Pull-ups Run 800 meters