8/23/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds:
150 meter run with sandbag (20,40#)
10 KB snatches (5 each arm) (16,24kg)
15 slam balls (20,30#)
15 walking lunges with slam ball

Skill

Ring of Fire

Metcon

Metcon (Time)

30 Snatches (65#, 95#)/ Adv (75#,115#)
30 Wallballs (14,20#)
30 Kettlebell Swings (16,24kg)
30 HR Push-ups, Adv HSPU

Mobility

Foam Roll quads & IT band
Lax ball in scalp/pec

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