Main – CrossFit
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#)