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: Classic Posterior Chain Floss, Duck Walk, T-Twist/Scorpion, First Rib Mobilization

Weightlifting

Back Squat (7-7-7-7-MR)

65%-70%-75%-80%-80%

Hang Power Snatch (10-10-10)

Form review. Increase based on form ability.

Metcon

Metcon (5 Rounds for reps)

5 Rounds (1.5 min per round, 30 sec rest)

Power Snatch (95#/65#)
Jump Lunge (25#/10#)
Handstand Push-ups
Power Cleans (95#/65#)
Kettlebell Swings (53#/35#)

*Lunges: left/right = 1 rep