Main – CrossFit

Warm-up

Warm Up # 3 (No Measure)

Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.

Alternating Step Ups
Jump Rope
High Knees
Walking Lunge
Kettlebell Swing
Push Ups
Air Squats
Jump Rope
Burpees
Stretches: Foam Roll Back, Oly Wall Sit, T-Twist/Scorpion

Weightlifting

Sumo Deadlift (7-7-7-7-7-7-7)

Metcon

Metcon (Time)

07Aug2014

2 Rounds For Time:

20 x Kettlebell Clean & Press (10 x each side)
40 x Kettlebell Swings
20 x Hand Release Push Ups
40 x Goblet Squat

**KB weight 53# / 35#