Bell Cow

V3 CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

400 Meter Light Jog into:

2 Rounds:

4 Samson Stretch Lunges (5 second hold in each)

8 Alternating Spiderman and Reach

12 Russian Baby Makers

Barbell Warmup – Empty Barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon (Time)

15 KB Swings (70,53) + 15 Front Rack Lunges (95,65)

10 KB Swings + 10 FR Lunges

5 KB Swings + 5 FR Lunges

800m Run with Plate (45,25)

5 KB Swings + 5 Front Squats (135,95)

10 KB Swings + 10 Front Squats

15 KB Swings + 10 Front Squats

Metcon (Time)

Team Bench Press relay

120 DB Bench Press (53,35)

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