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091013 CrossFit

10
Sep

091013 CrossFit

Main – CrossFit

Warm-up (No Measure)

3 rounds:
7-10 Dislocates
10 Push-ups
5 Inchworms
30-sec Handstand Hold
10 Push-ups

Shoulder Press (15-min to work up to 10RM)

Metcon (10 Rounds for weight)

EMOTM for 10-min:
5 Hang Power Cleans
20 Double-unders

Metcon (Time)

5 rounds for time:
10 1-arm KB Push Press L 55/35
20 Burpees
10 1-arm KB Push Press R 55/35
20 KBS 55/35 (Russian)