Crossfit Restoration – CrossFit
Weightlifting
Bulgarian Split squats (4 sets of 6 reps each leg )
these will be performed with a kettlebell held on the opposite side of the leg that is in front. After the first set is performed on each leg, take a one minute rest and move on to the landmine exercise
Landmine 180s (4 sets, 8 reps each side )
Setting up a barbell in a rack, moderate weight., show control
https://www.youtube.com/watch?v=nk7RksvqGQs
After 8 each side, take a one minute rest and move on to the Shoot throughs
Shoot Throughs (4 sets, 5-6 reps (front and back is one) )
parallettes
Metcon
Metcon (Time)
3 rounds for time
20 Kettlebell/DB snatches alternating arms 50/35
10 Burpee box jumps 24/20 (scale this to a lower object if need be, but try and still make it a jump(preferably no step ups)