Bruce Barbell, Red Stick CrossFit – CrossFit

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Warm-up

Group Warm Up #42 (No Measure)

40 Yard High Knee

40 Yard Butt Kick

40 Yard High Skip

40 Broad Jump

20 Yard Fwd Lunge Stretch

20 Yard Lateral Lunge Stretch

2 RNFT

• 15 air squats

• 10 RKBS

• 10 Hollow Tucks

• 5 Burpees

Weightlifting

Front Squat (3,3,3,3,3)

work up to a “heavy” triple

Metcon

Metcon (4 Rounds for time)

Every 4 Miniutes x 4

• 50 Double Unders/75 Singles

• 20 KBS (53/35)

• 10 Burpees
Rx+

50 DU

20 KBS(70/53)

5 Burpee Bar MU

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