Main – CrossFit


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: Lunging Dislocates, Choose Three movements from Overhead Mobility Chart.

Strength & Skill

Overhead Squat ([10.7.5] 8-8-8)

Overhead Squat (1)

*Looking for one rep of 100% perfect form (full depth to open hip).
**No junk is allowed in this movement.
***Know your weight & skill.


Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*Scale accordingly.