Friday 5-20-16

Warm-up:15min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Weightlifting:20min


Perform these sets
min 1 KBS
min 2 Rest
min 3 Deadlifts
min 4 Rest...Etc

  • American Kettlebell Swing (5x15-25)

Select a weight that all reps can be performed in 60s or less

Form: 15
Con: 20
Int: 25

  • Deadlift (5xmax)

This is AMRAP, so score 5xfewest reps of the 5 sets but record all sets in comments

Metcon:7min AMRAP

  • Metcon (AMRAP - Reps)

8 Burpee lateral box jump over

24 Walking lunge steps

Rx use 8"/abmat
Rx+ use 12"/8"