02/21/2014

Main – CrossFit

Warm-up

Warm Up (No Measure)

Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause

Weightlifting

Deadlift (7 Minutes to Build to a HS- Not a 1 Rep Max)

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

Cool Down

10 Shoulder Reach Throughs
30 Second Russian Baby Makers x 3

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«

Next Post:

»