LABOR TIME

Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

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

Weightlifting

Farmer’s Carry (400m 1 Kettlebell Farmers Carry)

pick the heaviest or lightest kettlebell you want and carry it for a 400M.

Metcon

Metcon (Time)

Break up in teams of two –

800M Farmers Carry *(1 person accomplishes this, could be shared at 400M) – 1.5 pood/1.0 pood (1 bell)

Once the run is done, then –
2 people can work at a time.

Team Total Of (any order is acceptable)
2,500 # of Clean
70 Kettlebell Swings
50 Burpees
30 Squats
10 Pull-ups
30 GHD Sit-ups
50 Front Squats 65/45 (plan accordingly with clean bars to strip to this weight)
70 Double Unders (3 x singles)
2,500# of Clean

Beginners scale appropriately, do this for time and for fun. Newcomers, don’t be scared. 🙂

Happy Labor Day

Cool Down

Stretch, lay in a cuddle puddle, all the good stuff.

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