Main – CrossFit

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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 (Time)


6 Rounds of High Density:

30 x Double Unders
15 x Overhead Press (115# / 95#)
7 x Pull Ups

**Each round is 2 min.