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CrossFit | 07.25.2020

CrossFit | 07.25.2020

Warm-up
Warm-up
2 sets
10 Russian Swings
10 Squats
10 Push Ups into Down Dog

Prep each movement

Dynamic Stretches

Metcon
Metcon (Time)
A) RX
Complete the following for time
50 Right Arm Kettlebell Swings
50 Right Arm Kettlebell Front Squats
50 Right Arm Kettlebell Hang Clean and Jerks
50 Left Arm Kettlebell Swings
50 Left Arm Front Squats
50 Left Arm Kettlebell Hang Clean and Jerks
*use a 53/35 kettlebell

B) Minimal Equipment
Complete the following for time
50 Right Arm KB or DB Swings
50 Right Arm KB or DB Front Squats
50 Right Arm KB or DB Hang Clean and Jerks
50 Left Arm KB or DB Swings
50 Left Arm KB or DB Front Squats
50 Left Arm KB or DB Hang Clean and Jerks

C) Bodyweight
Complete the following for time
50 Right Arm Backpack Swings
50 Right Arm Backpack Front Squats
50 Backpack Hang Clean and Jerks
50 Left Arm Backpack Swings
50 Left Arm Backpack Front Squats
50 Hang Clean and Jerks

For the swings use one arm so choose a weight that you are able to swing for 15+reps. For the squats you shuld be able to complete 20+ reps. The clean and jerk will begin at the hang position. Choose a weight that you are able to complete 10+reps.

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