31Oct2014

Main – CrossFit

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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, Instep, Dislocates

Strength & Skill

Farmer’s Carry (3 Rds of Each Grip)

Metcon

Metcon (AMRAP – Rounds)

31Oct2014

13 Min AMRAP of:

21 x Kettlebell Clean & Jerk (53# / 35#)

15 x Box Jumps (25″ / 20″)

9 x Atomic Sit Ups (45# / 25#)