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Elbows Up! (5/22/17)

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GROUP CLASS WORKOUT

Warm Up:
15 tempo push ups
20 tempo air squats
2 minute PVC front rack stretch
90 second wrist distraction
Barbell Warm Up: Front Squat
2×4 @50%
1×3 @60%
1×1 starting weight

Strength: Front Squat (every 90 seconds)
Strength: 6×3 (rising)
Technique: 6×5 (moderate weight)

MetCon:
CrossFit:
9 minute AMRAP
9 calorie bike
9 deadlifts (185#/125#)
9 lateral burpees

CrossFit Lean:
18 Minute AMRAP
10 single arm kettlebell swings (each arm, 53#/35#)
10 goblet squats
20 AbMat sit ups