Monday 9-26-16

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

Metcon:12min

  • Form: Metcon (Time)

21-15-9
Kettlebell Swing
Air Squat
---
600m Run
---
9-15-21
Air Squat
Kettlebell Swing

  • C/I: Metcon (Time)

21-15-9
Kettlebell Swing (24/16 -- 32/24)
Air Squat
---
800m Run
---
9-15-21
Air Squat
Kettlebell Swing (24/16 -- 32/24)

Accessory