Main – CrossFit
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Stretches: T-Twist/Scorpion, Single Leg Flexion, Pec/Lat
Strength & Skill
1a: Double-Unders (Practice/Technique)
**Work on max unbroken reps.
1b.: Keg – Ground to Overhead (5-5-5-5-5)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips