Sunday 1/26/2014 CrossFit Workout of the day
Warm up
3 rounds of “Russian CINDY”
5 Strict pull ups
10 Push ups
15 Russian KB swings (light Kettlebell)
Dynamic Stretches
Strength/Skill
Floor Press
5-3-2-1-1-1
Work up to a new 1 RM Floor press
Training (Met-Con)
15 Min AMRAP
10 Wall Balls (20/14) (10/9ft)
15 KB Swings (53/35)
New HQ Standards will be met for KB Swings, coach will give details
Scale options:
Scale weight on ball
Scale weight on KB
2014 01 25