Elements ONE

Main – Elements

Warm-up

line drills and mobility

Strength/Skill

– Air Squats

– Front Squats

– OHS

– burpees

– box jumps

Metcon

Metcon (Time)

21-15-9

air squats

burpees

box jumps

1/22/2015

Main – CrossFit Warm-up (No Measure) line drills and mobility Weightlifting Deadlift (5 @ 75%, 3 @ 85% 1+ @ 95% of TM) Metcon Metcon (Time) 5 rounds 30 sit-ups 20 double unders 10 deadlifts L4: 275/185# L3: 225/155# L2: 165/115# L1: 115/80# Cool Down chest bumps and high fives – banded hamstring stretches –…