Main – CrossFit
Stable shoulders (No Measure)
Using a single light to moderate KB perform;
TGU – 3 R/L
Windmill – 5 R/L
Arm bar – 5 R/L
Press – 5 R/L
Unilateral Russian swing – 10 R/L
Halo – 5 R/L
Snatch – 5 R/L
Push Press (5 @ 75%, 3 @ 85%, 1+ @ 95% + 5 lbs)
Metcon (AMRAP – Reps)
10 min:
row 5 cal
5 HSPU
5 DU
row 10 cal
10 HSPU
10 DU
etc
finish with 50 GHDSU 15/10 & 50 hypers 35/25 not for time
Metcon (AMRAP – Reps)
B-Fit
complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 20 calorie Row
Station 2 – 30/15 Push-Ups
Station 3 – 20 Box Jump Overs
Station 4 – 30 Goblet Squats
station 5 — Rest 1 min