Ole Glory CrossFit – CrossFit
Warm-up
(No Measure)
Bunny Hop
10 Push-Ups
In-Out
10 Strict Pull-Ups
Heisman
10 Dips
High Knees
Dynamic Stretches (No Measure)
Dynamic Core
Dynamic Quad
Roll-up Straight-Leg
Roll-up Wide-Leg
Roll-up Butterfly
Mobility
Shoulder/Tricep/Lat smash (No Measure)
Tricep Smash (p.277)
Shoulder Rotator Smash + Floss (p.250)
Overhead Tissue Smash (p.255)
Weightlifting
MisFit Clean Complex
Find your 1 Rep Max for the following complex:
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk
1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Hng Squat Clean + 1 Split Jerk= 1 Rep
Metcon
Metcon (Time)
For Time:
50 Double Unders
20 Chest To Bar Pull-Ups
40 Double Unders
15 Chest To Bar Pull-Ups
30 Double Unders
10 Chest To Bar Pull-Ups
Rx+= Everything Unbroken
Cool Down
Back/shoulder/calf (Cool Down) (No Measure)
Wrap Around Shoulder Stretch
Cross Over Shoulder Stretch
Calf Stretch
Partner Reverse Shoulder Stretch