Friday, 15 November 2013

WARM UP
• 15 minutes - Coach's choice of dynamic/mobility warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Tuck L-Hang x 10 seconds (use a spotter)
3) Kettlebell Swings x 10, 16/12kg

CONDITIONING
"CrossFit Open 11.1"
AMRAP 10 minutes:
15 Power Snatches, 75/55#

SKILL
3 rounds:
2 minutes Max Effort Double Unders
1 minute Rest