090316 – CrossFit

Warm-up
General Warm-up
Shoulder Mobility
Movement Prep

Strength
Half Kneeling Single Arm KB Press
3×10 per Arm

As Heavy as Possible With Good Form

Conditioning
Teams of 4:
3 Rounds for Total Reps, 1 Minute per Station:
Airdyne for Calories
Burpees
Abmat Sit-ups
KB Swings (53/35)

Rotate every minute, 1 minute rest between rounds