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.