Main – CrossFit
Runnin (No Measure)
30 Sec Batman
1 way Spiderman
10 superman holds
Power Clean (4 X 1-1-1-1 do them as SINGLES )
rest 5 seconds in between singles, 90 seconds from rep 4 to the next set.
Interval Work (4 Rounds for reps)
AMRAP – 30 seconds of work and 30 seconds of rest for a total of 4 rounds per exercise, of:
Goblet Squats (53/35 – 70/53 for RX+)
Strict Pull-ups (or ring rows)
Sit Ups (toes to bar RX+)
Sumo Dead-lift Kettle-bell High Pull (same weight as Goblet Squat – must touch floor and handle to chin)
-Finish all 4 rounds of each before advancing and rest 60 sec between the movements Example: Do all 4 rounds of Goblet Squats then rest 60sec then start the PU
You will record your total for each movement.
Foam ROLL, nothing but the FOAM.