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Wells Street Fitness – CrossFit

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Warm-up

Warm-up (No Measure)

Dynamics

Line drills

2 Rounds KB W/U:

3 KB Single Arm Swing

3 KB Clean

3 KB Front Squat

3 KB Push Press

3 KB Windmill

Metcon

Metcon (AMRAP – Reps)

Agility:

EMOM 10 (0:40 ON / 0:20 OFF)

25′ Burpee Shuttle

Rest 3:00

Metcon (AMRAP – Rounds and Reps)

“Core Explosion”

AMRAP 10

30 Sit-Ups

20 Mountain Climbers

10 Jumping Air Squats

Rest 3:00

Metcon (Time)

Finisher:

10-8-6-4-2

KB Single Arm Swing

KB Clean

KB Front Squat

KB Push Press

KB Windmill
Rx is 53/35, scale the weight appropriately. Split the reps between your arms. Try to use a weight where you won’t have to put the KB down.