WOD 10.15.14

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 and 10 reps

Weightlifting

Front Squat (4 X 2 front squats)

Metcon

Metcon (10 Rounds for reps)

10 Minute EMOM –

on even minutes

perform 30 second AMRAP of Thrusters (95/65)

on odd minutes

perform 30 second AMRAP of Pull-ups

RX + = Chest to Bar

Record every round as such

Rd 1 = thruster

Rd 2 = pull-up

Rd 3 = thruster

Rd 4 = pull-up…. etc.

Your rounds will be totaled, so try to get the highest possible total.

Cash Out

3 sets of 10 kipping swings – work towards the butterfly, which means at the top of the swing your legs need to come up, bending at the hips and knee, driving the bar down with a strong lat contraction.

Cool Down

Downward dog, hold for 30 seconds, push heels to the floor, and head through the shoulders.

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