Main – CrossFit
Warm-up
10 Minute Kettlebell Warm Up (No Measure)
Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8’s (Front Pass)
-Turkish Getup (Right)
-Figure 8’s (Back Pass)
Stretches: Anchored T-Spine, Banded Hip Flexor, Single Leg Flexion
Strength & Skill
Thruster ([7.5.3] 5-5-3-3-2-2)
Metcon
Metcon (Time)
14Oct2014
4 Rounds for Time of:
15 x Ring Dips**
12 x Power Snatch
9 x Overhead Squats
**External Rotation at the top of the ring dip.
**Bars: Rx m-105# / f-75#
Scaled m-85# / f-55#