05/16/2017


Centennial CrossFit – CrossFit

Warm-up

Warm-Up 10 (No Measure)

Inchworm with 2 Push Ups

Toy Soldier

Inside Outs/Outside Ins

Samson Stretch

Quad Stretch

Duck Walk

2x:

10 KB C& J

10 T2B

20 Double Unders

Strength

Floor Press (3-3-3-3-3)

New Section

Kettlebell Snatch

Kettlebell C & J

Kettlebell Swing

Metcon

Metcon (AMRAP – Reps)

AMRAP each minute

Minute 1 KB Snatch

2 GHD or Weighted or Abmat Situps

3 KB Snatach

4 HSPU

5 KB Snatch

6 Ring Row

7 KB Snatch

8 Goblet Squat

9 KB Snatch

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