Main – CrossFit


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: Duck Walk, Oly Wall Sit, Rib Mobilization, Banded Bully

Strength & Skill

Overhead Squat (5-5-5-5-5)

*Use this time to focus on proper mobility in between sets.
**Use spotters to identify collapsed mobility or compensation.
***Take your time & do it right.


25Jul2014 (Time)

3 Rounds for Time:

8 x Overhead Squat
16 x Ring Dips
24 x Hang Cleans

Bars set @ 95# / 65#

(18 min Cap)