Main – CrossFit
Warm-up
Warm Up # 4 (Step Ups) (No Measure)
20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups
Stretches: Elevated Pigeon, Sink Mobilization, Posterior Chain Floss
Strength & Skill
**In-between sets, review dumbbell split cleans for metcon.
1: Zercher Yoke Carry (2-2-2)
2: Back Yoke Carry (2-2-2)
Metcon
Metcon (Time)
05Mar2015
5 rounds for time:
15 DB Split Cleans (40# / 25#)
21 Pull-ups
**For those following benchmarks, this is Erin. Input your times into Wodify.
Cash Out
**Work two mobility drills from the Squatting poster.