Main – CrossFit

View Public Whiteboard

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: Band Pull, T-Twist/Scorpion, Elevated Pigeon

Strength & Skill

Pendlay Row (5-5-5-5-5)

Handstand Shoulder Touch (10-10-10)

Metcon

Metcon (Time)

12Dec2014

2 Rounds for time of:

100 x Double Unders

50 x Kettlebell Swings (53# / 35#)

25 x Power Snatch (75# / 55#)