02/17/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic
+
4 Min @ 65%
5 Air Squats
5 Push Ups
5 Bow & Bends
5 Lunges (per leg)

Gymnastics

Tabata Hollow Body

Gymnastics

Kipping Practice

Work on keeping hollow body (feet aligned), drive shoulders back and down to initiate. Simply working on form, not volume.

Weightlifting

Push Press (1RM or Heavy Single)

Metcon

Metcon (Time)

10 Thrusters (95/65)
2 Pull Ups/Ring Rows
8 Thrusters
4 Pull Ups/Rings Rows
6 Thrusters
6 Pull Ups/Rings Rows
4 Thrusters
8 Pull Ups/Rings Rows
2 Thrusters
10 Pull Ups/Rings Rows

RX+
(115/85)
CTB

Cool Down

Frog Stretch 30 second holds/30 second rest x 3

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