Main – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Stretches: T-Spine/Scorpion, Dislocates
Strength & Skill
Back Squat (5-5-5-3-3-3)
Metcon
Metcon (AMRAP – Rounds)
“Cleans & Swings”
14 Minute AMRAP of:
30 x Kettlebell Swings
15 x Power Cleans
Weight:
Bar- Rx m-135# / f-95#
Scaled m-95# / f-65#
KB- Rx m-53# / f-35#
Scaled m-44# / f-26#