Main – CrossFit

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Warm-up

Warm Up # 1 (Jump Rope) (No Measure)

2 Rounds of:

2 Min. Jump Rope

10 x Slow Deep Air Squats

10 x Slow Strict Press (PVC/Bar)

10 x Lunging Dislocates

10 x Sit Ups
Stretches: T-Twist/Scorpion, Banded Couch, Pec/Lat

Strength & Skill

Double-Unders (500 reps or practice)

Handstand Shoulder Touch (4-8-10-10)

Metcon

Metcon (Time)

19Nov2014

3 Rounds for time of:

10 x Box Jumps (30″ / 25″)

20 x Chest to Bars

30 x Kettlebell Swings (54# / 35#)

**Every even minute perform**

5 x Deadlift (275# / 185#)