Ole Glory CrossFit – CrossFit

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Anterior Hips/Post. Chain/Upper Back (No Measure)

Reverse Ballerina (p.337)

1st Rib Mobilization (p.247)

Super P-Laties (p.356)

Metcon

Metcon (Time)

1. Clean-and-Jerk (95/65)

2. Lateral Bar Burpees

3 . Push Presses (95/65)

4 . Toes-to-Bars

5 . WAALLLL BAAAALLLS (20/14)

6 . Lunges (two-count)

7. Deadlifts (95/65)

8 . Dumbbell Snatches — four each arm (55/35)

9 . ABMAT Situps

10. Front Squats (95/65)

11 . Clapping Push-ups

12. 12 Ounces of Cold Beer*
*Twelve burpees may be substituted for 12 ounces of cold beer.

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