MONDAY 6-8-15

Warm-up

15min

  • Kettlebell Warm-up

10 reps each hand of the following:

Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Gymnastics

10min                                              (2)

  • Double-Unders 

Weightlifting

12min                                                (2)
In 12 Minutes build to a heavy set of 5 Floor Presses

  • Floor Press (1x5)

Do these with your shoulders on the floor and your hips bridged up like the "short bridge" in CC.  This will make this similar to a decline bench press.

Metcon

15min AMRAP

  • Form: Metcon (AMRAP - Rounds)

320m run

10 Pushup

  • Con: Metcon (AMRAP - Rounds)

400m run

15 Pushups

  • Int : Metcon (AMRAP - Rounds)

400m run

25 Pushups