THU FEBRUARY 08, 2018 - CROSSFIT

Warm-up

3 Rounds
10 Russian KB Swings
10 Goblet Squats
10 Banded Lateral Steps

Strength

Deadlift 

Build to a Heavy Set of 3
8-5-3-3-3-3

New Set Every 2:30

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12:
3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
12,12,12 - 15,15,15 - 18,18,18....

Kettlebell: (53/35)
Box Jump Overs (24/20)
Wallballs (20/14)

Cool Down/Mobility

1:00 Glute Stretch (R&L)
1:00 Butterfly
1:00 Child Pose
1:00 Lat Stretch on rig

 

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