Main – CrossFit
Warming Up (No Measure)
10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.
Shoulder Press (1 RM)
Post 1 RM Metcon 2/3/15 (No Measure)
3 Rounds: 15 KBS (53, 35), 10 KB Clean and Press ( 5 each arm).