Main – CrossFit
Warm-up
10 Minute Kettlebell Warm Up (No Measure)
Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8’s (Front Pass)
-Turkish Getup (Right)
-Figure 8’s (Back Pass)
Stretches: Dislocates, Hip Flexor, Sink Mobilization
Strength & Skill
Cycle movements.
Bench Press (5-5-5-3-3-3)
Pistols (10-10-10-10-10 )
Metcon
Metcon (AMRAP – Rounds and Reps)
03Dec2014
Death By Wall Balls
With a continuously running clock do one wall ball the first minute, two wall balls the second minute, three wall balls the third minute, continuing as long as you are able.
Use as many sets each minute as needed.