Molon Labe CrossFit

Dynamic Warm-up

Power: Box jumps
5 Sets of 5 reps – lateral box jumps
*1 rep equals lateral jump to box top then lateral jump off box top to opposite side
Start with plates stacked up or on 20” box. Work up to 30” plyo box

For time:
21-15-9 of
-Toes to bar
-Calorie row (RX+ AirDyne)
*10 Minute time cap

*Let 10-minute clock expire, rest 3 minutes:
Then

Complete as much of the following in 3 Minutes:
-20 Kettlebell swings (American) @53/35
-20 HR Push-ups
-15 KB Swings @53/35
-15 HR Push-ups
-10 KB Swings @53/35
-10 HR Push-ups
-5 KB Swings @53/35
-5 HR Push-ups

*One round equals 100 reps

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