02/13/2014

Main – CrossFit

Warm-up

PVC Warm Up (No Measure)

Dyanamic Warm Up

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3 Rounds:
10 PVC Pass Throughs
10 PVC Dead Lifts
10 PVC Strict Press
10 Second External Rotations (Each Shoulder)
10 PVC Over Head Squat

10 Scapula Push Ups

Weightlifting

Snatch (Skill Work – Light Weights)

7 Minutes on the Clock
Focus is 100% on Technique
Hip Drive going vertical

Weightlifting

Deadlift (3×2 @ 85%)

Metcon

Metcon (AMRAP – Reps)

“Death by Burpees”

Cool Down

Frog Stretch – 30 Sec on/30 Sec off
Scorpion Stretch

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