Main – CrossFit
Warm-up
1: Bandit Daily Warm up (No Measure)
Run, row, or airdyne
10 Pass Throughs
10 Rotational Dislocates (each side)
Hip Circuit
Strength
2: Romanian Deadlift (3×12, work to a moderate weight, form is priority)
Demo:
http://www.catalystathletics.com/exercise/101/Romanian-Deadlift/
3: Kettlebell Front Rack Walking Lunge (3×10 steps (each leg), moderate weight, form #1)
Refer to Kettlebell Book, on table, by Martone, for Front Rack Position suggestions
Conditioning
Metcon (3 Rounds for reps)
Emom x18 minutes
Min 1 – 30 sec ME – Wall balls – 20/14#
Min 2 – 30 sec ME – Hang Power Clean – 75/45#
Min 3 – 30 sec ME – Box jumps – 24/20″
Min 4 – 30 sec ME– Push press – 75/45#
Min 5 – 30 sec ME – Row calories
Min 6 – Rest
Log total for each round (3) in the results.
Try to stay consistent on each exercise in all rounds.
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