02/20/2014

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

Single Arm Bent Over Row w/ KB (1.5/1)

Single Arm Push Press w/ KB (1.5/1)

Power Clean (2 x 1 @ 90%)

Metcon

100 Burpees for Time (Time)

Cool Down

Prone Single Leg Raise
Bridge Drill
Couch

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