Tuesday – February 3, 2015

Posted: February 2, 2015 by CrossFit NE Georgia in Workouts

CrossFit NEGA – CrossFit

Don’t forget the 7:30am class has changed to 7:45am!

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Warm-up

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
***Include BANDED GOOD MORNINGS in your warm-up***

Metcon

Metcon (Time)

EMOM Till you reach 100 KB:

5 Burpees top on each min

KB #53/#35 swings till 100 reps

Cash-Out

Double-Unders (3 Max Rep attempts Double Unders )

(rest at least 1 min between Attempts)

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