16 April 2016

Article: Grandpa Tom Robertson on CrossFit: "I Love It!"

Warm-up
50 Kettlebell Swings - 53/35#
Alternate with partner every 10 reps until 50 reps total each

Double Under Practice
- 100 or 2 min practice

Mobility
Calf S&F (kettlebell)
High-Glute S&F (ball)
Banded Super Rack

Metcon

Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

Carse
For Time:
21-18-15-12-9-6-3
Clean, 95#
Double-Unders
Deadlift, 185#
Box Jumps, 24"
Begin each round with a 50 meter Bear crawl.

In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011

To learn more about Carse click here

Personal Goal Work