02/24/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200M/Dynamic
+
6 Min @ 65%
30 Second Samson Stretch (per leg)
5 Squats
5 Push Ups
30 Second Plank Hold

Weightlifting

Weighted Dips (Add 5-10# )

Weightlifting

Front Squat (1RM or HS)

Metcon

Metcon (Time)

21-15-9
Dead Lifts (135/95)
HRPU
200m run

RX+
(185/115)
HSPU

Cool Down

5 Scorpions per leg
30 Second Frog Stretch/Rest 30 x 3

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