Main – CrossFit
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
Metcon (AMRAP – Reps)
Death by strict pull-up immediately followed by death by strict ring dip
Metcon (AMRAP – Reps)
B-Fit
A.
Every minute, on the minute, for 21 minutes:
Minute 1 – Bulgarian Split Squat x 8 reps per leg @ 2011
Minute 2 – Supine Leg Curl with Med Ball x 8 reps
Minute 3 – Push-Ups x 10-12 reps @ 1111
B.
Complete as many reps as possible in 12 minutes of:
1 Russian Kettlebell Swing
1 Dumbbell Push Press
2 Russian Kettlebell Swings
2 Dumbbell Push Presses
3 Russian Kettlebell Swings
3 Dumbbell Push Presses
…and so on, ascending the ladder.
Note what weights you used for the swings and push press.