Main – CrossFit
Warm-up
I AM CrossFit (No Measure)
3 Rounds NOT For Time:
100M Run
20 Left arm KB Swing
10 Burpees
20 Right arm KB Swing
10 Pull-ups
Weightlifting
Squat Clean (30 Minutes to work up to 1RM)
Work up to a 1RM only if it is a smooth movement. Stop at any load that makes you clean, then squat. It should be a smooth motion into the squat. Work on that for 30 minutes. Straight arms til the shrug.
Pull through the middle of the foot, fast elbows.
Metcon
Squat Clean Grace (Time)
30 Squat Clean and Jerks
135#/95#
Cool Down
Hit all affected areas with the foam roller and LAX Ball.
