Main – CrossFit
Warm-up
Warm Up # 3 (MLB) (No Measure)
Two Rounds
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Stretches: Single Leg Flexion, Floor Sweep, T-Twist/Scorpion
Strength & Skill
L-Sit to Pass Through Holds (3-3-3-3-MR)
Perform on parallettes. No touching the ground.
Muscle-ups (5-5-5-5)
Metcon
Metcon (AMRAP – Reps)
24Oct2014
3 rounds of:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Double Unders
Rest