Main – CrossFit

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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: Elbow Flexion, Sampson Dislocates (6 each Leg), Mid-low back Roll

Strength & Skill

Position Cleans x 3 (10 rounds of 1 rep)

Three cleans in consecutive motion, but pulled from different positions. These positions are ground, hang and mid hang. Reps can start at mid hang and work towards ground or in reverse. The area of pull needing to be worked, will be based on each athlete.


Metcon (AMRAP – Rounds)


11 minute AMRAP of :

20 x Mid Hang Cleans (95# / 65#)

20 x Pistol Squats (10/10)

20 x Ring Dips

**Rx Plus Allowed**