04 Sep2014 mespiritu 0Workout of the Day Kettlebell BlastEliteFit Cross-Training – Strength & Conditioning View Public Whiteboard EliteFit Warm-up (No Measure) 3 ROUNDS OF 10 REPS OF: Samson Stretch (15 seconds) Overhead Squat with PVC Good Mornings Kipping Swings Wall Facing Squats Pushups Calf Raise Alt. Bar Hangs BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops *Burpee Penalty for each minute late.* Metcon (No Measure) Time to Break in those KB’s. 500 Kettlebell Swings Any Weight. Split any way among the group. Metcon (No Measure) AMRAP 10 Mins. 200m Rows Alternating w/ partner or 1 minute rest.