Monday 8-22-16

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

Strength:20min

  • Form: Front Squat (5x5)

  • Con: Thruster (5x5)

  • Int: Squat Clean Thruster (5x5)

TnG

Metcon:15min

  • Form: Metcon (2 Rounds for reps)

5min AMRAP:
21 Air Squats
15 Sit-ups
9 Push-ups

5min rest

5min AMRAP:
21 RKBS
15 Jumping Pull-up
9 Burpees

  • Con: Metcon (2 Rounds for reps)

5min AMRAP:
21 Jumping Back Squats (45/33)
15 Toes to bar
9 Push-ups

5min rest

5min AMRAP:
21 KBS (24/16)
15 Pull-up
9 Burpees

  • Int: Metcon (2 Rounds for reps)

5min AMRAP:
21 Back Squats (135/95)
15 Toes to bar
9 Push-press

5min rest

5min AMRAP:
21 KBS (32/24)
15 Pull-up
9 Burpees