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: Super Rack, Banded Hip Flexor, Pigeon, Dislocates
Metcon
Metcon (Time)
EOD 130
Two partner team completes:
65 x Front Squats at 135# / 95#
65 x Kettlebell Swings 53# / 35#
16 x Lateral Partner Over Burpees
65 x Hang Power Cleans 135# / 95#
65 x Push Press Single Kettlebell 53# / 35#
16 x Lateral Partner Over Burpees
65 x Chest to Bar Pull-ups
65 x Box Jumps 30” / 24”
16 x Lateral Partner Over Burpees
65 x Push-ups
65 x “Pendlay” Barbell Rows 135# / 95#
16 x Lateral Partner Over Burpees