CrossFit

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Aaron Emerson

Warm-up

PVC Game

400m Run (during run w/ coach perform the following)

Quad Stretch

Knee to Chest

Side Lunge

Cradle Stretch

Walking Samson

Walking Spiderman

Solider Kicks

Toe Walk

Heel Walk

Mobility

Kettlebell Calf Smash – 1:00 each side

Childs Pose on Kettlebell – 1:00

Strength & Skill

Pull Ups:

1. Chest Through

2. Movement Prep

Kettlebell Swing:

1. Long Arms

2. Breathe Overhead

3. Movement Prep

Metcon

**In this classic CrossFit benchmark workout, choose a weight that the first set of 21 will be unbroken without a doubt. Breaking the sets on the kettlebell up makes for an easier workout. Lighter is harder today, as it allows for unbroken sets and more of a push on the runs. If not able to run, row 500 meters per round.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups