Burn’em before you eat’em!!

Ole Glory CrossFit – CrossFit

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Warm-up

Squat/Push-ups (Warm-up) (No Measure)

2 Slow Rounds:

10 Deep Squat Jumps

20 Alt. Step-ups

10 Dive Bomber Push-ups

Mobility

Squat/KB (Mbility) (No Measure)

Super Front Rack: 30s

Reverse Sleeper Stretch: 30s

Banded Distraction: 30s

Banded Hip Extension

Weightlifting

Back Squat (5-5-5)

Metcon

Metcon (Time)

30-20-10 reps of:

Burpees

Kettlebell Swings 53/35

Box Jumps 24/20

Cool Down

Partner (Cool Down) (No Measure)

Partner:

Lateral Neck Stretch

Rotating Neck Stretch

Behind the back Chest Stretch

Lying Leg Cross-Over Stretch

Lying Cross-Over Knee Pull-Down Stretch

Straddle Stretch