Main – CrossFit
Warm-up
18 Min. Tabata Warm Up (No Measure)
**These movements are to be performed at light to moderate pace. To failure is not the goal.**
*One round consist of 20 sec. work & 10 sec. rest*
Equipment: Barbell, Kettlebell, Band, Abmat.
Movments:
4 rds. – Air Squat
4 rds. – Push Ups
4 rds. – Sit Ups
4 rds. – Lunging Dislocates
4 rds. – Kettlebell Swings
2 rds. – High Snatch Pull
2 rds. – Power Snatch
Stretches:
4 rds. – Double Overhead Band Pull
4 rds. – Sampson
4 rds. – Couch Stretch
Strength & Skill
Bench Press (4-4-4-4 )
*Start at 75% & move up 5% PR each round.
Bench Press (80%)
Metcon (No Measure)
Double Unders
-Progression & Skill Work
-Two Min Non-Stop (golden benchmark)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups