"Swinging Balls"(3.22.2011)

History of the CrossFit Games
[youtube http://www.youtube.com/watch?v=e6_QKsrynuw&w=640&h=390]
I. Dynamic Mobility Warm Up:
3 to 5 Minutes of Core Temp Warm Up
5 to 7 Minute Lacrosse Ball Work on Hamstrings
2 to 4 minutes band stretch for Hamstrings
II. Skill Sets Warm Up:
Turkish Get Ups, Practice for 5 Minutes, show form and technique.
III. Metabolic Conditioning Workout of the Day:
10-9-8-7-6-5-4-3-2-1 of:
Kettlebell Swings @ 2 pood/1.5 pood
Wall Balls @ 20/14

IV. Competitors Schedule Workouts of the Day:

A. Work to a 1 Rep Max for a Turkish Get-Up
B. 10-9-8-7-6-5-4-3-2-1 of:
Power Cleans @ 155/105
Wall Balls @ 20/14
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