25 KB snatches L & R side
50 V-Sits
20 KB snatches L & R
40 V-Sits
15 KB snatches L & R
30 V-Sits
10 KB Snatches L & R
20 V- Sits
5 KB snatches L & R
10 V-Sits
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25 KB snatches L & R side
50 V-Sits
20 KB snatches L & R
40 V-Sits
15 KB snatches L & R
30 V-Sits
10 KB Snatches L & R
20 V- Sits
5 KB snatches L & R
10 V-Sits
Warm up run 400m
50 knees to elbows
25 KB snatches L& R (new crossfitters 1 hand kb swings)
50 burpees w/push up at bottom
50 reverse crunches
8 sets of each for 20 seconds and 10 sec rest. No rest between exercises!
Thrusters 15/35
KB snatches 20/44 4 sets each side
swings 35/53
Kb crunches 15/35
Push ups
sit ups
bear crawl
pull ups
kb push press
kb cleans (beginners swings)
staions for time
rd 1 60sec, rd 2 40 sec, rd 3 20 sec, rd 4 60
each station 60 sec with 15 sec between each
L sits
front bridge
kb swings 35/53
sit ups
KB windmills 15/35
25 thrusters
400 m run
25 jumps with knees to chest
25 push ups
4 rds for time