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: 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#)