Thursday February 28, 2013

CrossFit PTC

Warm-Up / Skills

Row 500
Foam roll (Hams/Quads/back)
2x
5 x 1 arm Kettle bell swings (each arm)
5 x 1 arm Kettle bell cleans (each arm)
5 x 1 arm Kettle bell snatches (each arm)
5 Goblet squats

Strength

Exercise: Back Squat/lbs
Reps: 5
Comment: 5-5-5-5-5 (warm up then first set at 70% and work up)

Metcon

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, (70/44)
10 Box jumps, 24″/20″
10 Ring dips

Result Type: AMRAP
Male Rx: 70 lbs
Female Rx: 44 lbs