Main – CrossFit
Barbell Complex (light weight) (No Measure)
2 Cycles w/ 6 Reps of:
Stretches: Super Rack, Banded Hip Flexor, Dislocates, Tack & Floss Glutes
Strength & Skill
Power Clean (5-5-5-5-5)
**Keep each round to a touch and go.
**Increase weight to hard, but doable.
**Keep rest between rounds to 60 to 90 sec.
Death By Thrusters:
Male 95# / Female 65#
Athlete increases one rep for every minute that passes on the clock. As long as the athlete can keep the reps inside the minute, they move on.
0:00 to 1:00 = one rep
1:00 to 2:00 = two reps
2:00 to 3:00 = three reps
3:00 to 4:00 = four reps