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06/25/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Core

Metcon (No Measure)

3 RNFT

:45 Heavy FR KB Hold

:60 Plank

15 V-Ups

Strength

Clean and Jerk

Clean & Jerk

5×2+1

(65%,70%,75%,80%x2)

Clean Pull

3×3

(90%,95%,100%)

Back Squat

5×5

(70%)

Metcon

Metcon (Time)

14 Min. Cap

30 KB Swings 53/35

15/12 Cal. AirDyne

25 KB Swings 53/35

10 Burpees

20 KB Swings 53/35

15/12 Cal. AirDyne

15 KB Swings 53/35

10 Burpees

10 KB Swings 53/35