CrossFit South Bend

A. 

 Warm Up 

 5 Rounds 

 45 seconds in bottom of Goblet Squat 

 45 Seconds working on thoracic with double ball (use kettle bell you used with goblet squat on the chest) 

 45 seconds of Alternating Childs pose 

 Notes: Move from one thing to another quickly, don’t waste time in the transition, get some work done 

 B. 

 Practice and pacing work 

 3 Rounds 

 7 Calorie Row 

 7 Thrusters 95/65 

Rest 2 minutes between rounds 

Note: try to find your pace for tomorrow, map out where you think you’ll finish. 

 C.

5 minute amrap

5 x 20 yard runs (10 yards down, 10 yards back, you should have finished at 100 yards ran total)

7 chest to bar pull ups

9 kb swings – american, 70/55