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: Interior/Exterior Hip Rotation, Banded Hip Flexor, Oly Wall Sit
Strength & Skill
Back Squat (3-3-3-3-3-3-3-3-3)
Yes….9 sets of 3 reps. Speed & Power @ 60% to 80%
Metcon
Metcon (9 Rounds for reps)
09Sept2014
EMOM of Total Reps:
Minutes:
0-1 : Push Ups
1-2 : Air Squats
2-3 : Kettlebell Swing (53# / 35#)
3-4 : Push Ups
4-5 : Air Squats
5-6 : Kettlebell Swing (53# / 35#)
6-7 : Push Ups
7-8 : Air Squats
8-9 : Kettlebell Swing (53# / 35#)
800 meter Run