Main – CrossFit
Warm-up
Warm Up # 2 (60 Sec) (No Measure)
Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.
Alternating Step Ups
Jump Rope
High Knees
Walking Lunge
Kettlebell Swing
Push Ups
Air Squats
Jump Rope
Burpees
Stretches: Hip Flexor, Dislocates, Rib Mobilization
Strength & Skill
Hang Power Snatch (5-5-3-3-2-2)
Weighted Pull-ups (5 Rds. of ME)
Metcon
Metcon (8 Rounds for time)
10Nov2014
Complete 5 rds of:
**Note start & stop time of each round**
10 x Thrusters (95# / 65#)
20 x Toes To Bar
250m Sprint
Rest 1 Min