Main – CrossFit
Warm-up
18 Min. Tabata Warm Up (No Measure)
**These movements are to be performed at light to moderate pace. To failure is not the goal.**
*One round consist of 20 sec. work & 10 sec. rest*
Equipment: Barbell, Kettlebell, Band, Abmat.
Movments:
4 rds. – Air Squat
4 rds. – Push Ups
4 rds. – Sit Ups
4 rds. – Lunging Dislocates
4 rds. – Kettlebell Swings
2 rds. – High Snatch Pull
2 rds. – Power Snatch
Stretches:
4 rds. – Double Overhead Band Pull
4 rds. – Sampson
4 rds. – Couch Stretch
Strength & Skill
Cycle rounds of movements.
Good Mornings (8-8-8-8-8)
Bench Press (5-5-5-5-MR)
Metcon
Metcon (Time)
20-15-10 Reps for time
Pistol Squats (L/R=1 rep)
Atomic Sit Ups (45# / 25#)
Push Ups