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
Clean and Jerk (10-8-6-4-2)
Metcon
Metcon (Time)
03Oct2014
15-12-9 rep of:
Cleans (135# / 95#)
Wall Balls (20# / 14#)
*Once starting the reps for the rounds, the bar cannot rest on the ground.
**Touch & Go’s only.