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: Sampson, T-Twist/Scorpion (hold each rep for 3 seconds), T-Spine smash
Strength & Skill
Work ring pushups in between deadlift sets.
Deadlift
Work at 80% to 85% PR
Gymnastics
Ring Push Ups (5 rounds of Max push ups)
Metcon
Metcon (Time)
9 min. AMRAP of:
12 x Deadlift + 12 x Bar Facing Burpees
10 x Deadlift + 10 x Bar Facing Burpees
8 x Deadlift + 8 x Bar Facing Burpee
6 x Deadlift + 6 x Bar Facing Burpee
4 x Deadlift + 4 x Bar Facing Burpee
2 x Deadlift + 2 x Bar Facing Burpee
4 x Deadlift + 4 x Bar Facing Burpee
6 x Deadlift + 6 x Bar Facing Burpee
8 x Deadlift + 8 x Bar Facing Burpee
10 x Deadlift + 10 x Bar Facing Burpee
12 x Deadlift + 12 x Bar Facing Burpees
Weights 225#/155#