Tuesday (Loading/ Mental Toughness)

KB Warm up #2

Kettlebell complex

(Explain- one or both KBs or H2H techniques)

5 x 3 consecutive reps (hold on KB throughout the complex)

Swing/ Clean/ Clean and press/ Snatch/ Windmill/ TGU + arm bar

Skill

KB weighted pull ups

WOD

4 rounds for time:

400m KB run w/35# m/53#

21 KBS w/35# m/53#

*18 minute time cap/ All KBS must be consecutive or you restart from zero/ Scale up if needed

GoFit

The CrossFit Warm up

3 rounds of 10-15 reps of: 
Samson Stretch (15-30 seconds)
OHS
GHD sit ups  
Back ext
Pull ups  
Dips

Skill

KB thrusters

WOD

5x

30:30

-Prowler push

-KBS

-Prowler push
-KB thrusters