140910 – “THUNDER & LIGHTNING”

Main – CrossFit
Warm-up
(No Measure)
Posterior Chain Floss
Leg Over Leg Banded Stretch
Runner’s Stretch
Then,
50 Feet
High Knees
Butt Kicks
Side Shuffle
Carioca
Skill
Metcon (Time)
100m Sprint
Metcon
Metcon (Time)
5 Rounds
10 Kettlebell Swing, 70#/53#
15 Box Jump, 30”/24”
20 Wall Ball Shot, 20#/14#
25 Double Under