Main – CrossFit

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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 (10 Rounds for weight)


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.

Cash Out

Y & L’s (40/40)