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: Interior/Exterior Hip Rotation, Frogger, Duck Walk, Dislocates
Strength & Skill
Pistols (1-2-3-4-5-6-7-8-9-10)
Turkish Get Up (10-8-6-4-2)
Metcon
Metcon (No Measure)
10 minutes EMOM
100 meter Sprints