Main – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
2 Rounds of 10 reps
Back Squat (4 X 4)
4 Rounds 0f Burpee/Squat/Swing (AMRAP – Rounds and Reps)
4 Sets – Against a 2 minute clock, as many rounds and reps of:
3 Burpees (full burpees, chest to deck, jump and CLAP over head, and look up, coaches are advised to NO REP anyone not doing these correctly)
6 Goblet Squats (53/35)
9 Kettlebell Swings (53/35)
When time is up, rest 1 minute before starting over. When you start the following set, start WHERE YOU LEFT OFF.
Total rounds and reps will be the score.