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#