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: Pec/Lat, T-Twist/Scorpion, Couch Stretch
Strength & Skill
Cycle movements. Move quickly.
1a: Bench Press ([7.5.3] 5-5-3-3-2-2)
1b: Barbell Row (5-5-5-5-5-5)
**Remember goal to this movement is scapula retraction.
Metcon
Metcon (10 Rounds for weight)
17Feb2015
With the clock set to 20 min., perform the following movements based on every other minutes.
Minutes: 0, 2, 4, 6, 8
Perform: Back Squat
Work: Max Effort Reps @ 80-70%
Minutes: 10, 12, 14, 16, 18
Perform: Shoulder Press
Work: Max Effort Reps @ 80-60%
**Work together & understand your work load range before you begin.
**Be smart, good form & have a spotter.