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: Squat Dislocates, Rib Mobilization, Sampson Hold (20 sec ea.)
Strength & Skill
Single Arm Dumbell Press (5 Rds of 7 reps (each side))
Ring Push Ups (4 Rds of 10-20 reps)
Metcon
Metcon (5 Rounds for time)
06Jan2014
Hold the pace for as long as possible.
Use your best 500m time as the BASE number.
Rd 1- BASE -0:10 sec
Rd 2- BASE -0:05 sec
Rd 3- BASE
Rd 4- BASE -0:05 sec
Rd 5- BASE -0:10 sec
Rest as needed between rounds.