Main – CrossFit
Warm-up
Warm Up # 4 (Step Ups) (No Measure)
20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups
Stretches: Band Pull, Elevated Pigeon, Hip Flexor
Strength & Skill
1a: Front Squat ([7.5.3] 5-5-5-5-5)
1b.: Squat Clean (2 Reps after each set of 5 FS.)
**This explosive movement is there to help correlate catching the Clean in a Front Squat.
**Moderate weight.
Metcon
Metcon (AMRAP – Rounds)
10Feb2015
10 Min AMRAP of:
9 x Handstand Push-Ups
6 x Russian Triangle (45# / 25#)
3 x Box Over Burpees (25″ / 20″)