Warm-up:
Individual…
Row or Bike 2 minutes
Crossover Symmetry
Group…
Bear Crawl Down
Butt Kickers Back
10 Dislocates
10 Leg Swings
10 Trunk Twists
10 Good Mornings
5 Burpees
3 sets of…
7 KB Swings
5 Goblets Squats
3 KB good mornings
Review the Clean….
Strength and Skill:
Take 15 minutes to build to today’s 1-RM Clean
Fitness:
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings
Goblet Squats
Sit-ups
Performance:
“2008 CrossFit Games Finale”
For time:
30 Squat Clean to Overhead (155/105 lbs)
Mobility:
Banded Hamstrings
Roll Posterior
Banded Shoulders/Lats
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