Main – CrossFit
Warm-up
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: Rolling Dislocates, Super Rack, Posterior Chain Floss
Strength & Skill
Clean and Jerk (5-5-5-5-5)
Metcon
Metcon (Time)
21Aug2014
6 Rounds of High Density:
30 x Double Unders
15 x Overhead Press (115# / 95#)
7 x Pull Ups
**Each round is 2 min.