Friday, 5/10/2013

CrossFit Edwardsville Morning Workout

Warmup -
2 rounds
200m run, 10 squats, 10 pushups, 10 situps, 10 supermans
Mobility

Strength/Skill -
A) Weighed Dips 5x2x2 pood KB
B) 4 Snatch (technique with bar)

MetCon - "Power Chipper"
5 power snatch, 135#
20 box jump, 30"
5 tire flips, 450# tire
20 hand-release burpees
5 rope climbs, 15'
20 KB thrusters (10 each arm), 1.5 pood
500m row

9:35

CFE is getting a little MetCon crazy again.  Might have to scale down my affiliate workout frequency and do some more strength work at home.