Main – CrossFit
Warm-up
Warm Up # 3 (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: Sink Mobilization, First Rib Mobilization, Olympic Wall Sit
Weightlifting
Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Metcon (Time)
3 Rounds for time
15 x Deadlifts (225#165#)
30 x Push Ups
60 x Double Unders