05.20.2014

Main – CrossFit All Levels

Warm-up

Golfers Dozen (No Measure)

Row 250
12 x Pass Thru (dislocates)
12 x Back Squat
12 x Around the World (left)
12 x Front Squat
12 x Around the World (right)
12 x Overhead Squat
12 x Pass Thru

Buy In

Down and Back (No Measure)

2 Rounds
Work with a partner relay style
after each movement.
Walking Lunges x 20m
Burpee Broad Jumps x 20m
Bear Crawl x 20m

Strength

Push Press (5 – 3 – 3 -1 -1 -1)

Remember on Front Squats nearly every athlete exceeded what the computer estimated. NOW GO GET EM!

WOD

Metcon (Time)

KB Swing x 25 (53, 35)
Double Under x 50
KB Swing x 20
Double Under x 40
KB Swing x 15
Double Under x 30
KB Swing x 10
Double Under x 20
KB Swing x 5
Double Under x 10