Main – CrossFit
Warm-up
10 Each –
Sit-ups, burpees, hollow rocks, box jumps, squats, Spiderman Stretch, Superman
Weightlifting
Squat Clean (5 X 3 @ 60% 1RM)
Metcon
Garage Games 1 – 2015 – Double KB (Time)
RX = 1.5 pood/1.0 pood (RX in comp)
RX + = 2 pood/1.5 pood (Elite in comp)
50 Double Unders
40 KB Swings
50 Double Unders
30 Pistols
50 Double Unders
20 KB Snatches (one arm, touch ground btw reps)
50 Double Unders
10 KB one arm OHS
2 times single unders (not RX)
Cash Out
20 kipping swings, working towards greater height at the back/top of the swing.
