"Warm-Up"
4 rounds of:
4 rounds of:
Butt Kicks, 30 secs
Power Squat, 30 secs
Knee Drive, 30 sec
Plank Hold, 30 sec
Crab Push-Ups, 30 secs
Rest, 30 secs
"Met-Con"
As many rounds as possible in 15 minutes of:
15 Plate/Medicine Ball Clean and Press
Overhead Lunge
Odd objects, no problem!
Simple movements are brutally effective. Good job guys, you worked hard but maintained proper form throughout.
"Functional movements...are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over distances, and to do so quickly."
-Crossfit Journal Issue 56, April 2007 "Understanding CF"
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