02/25/2014

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

Gymnastics

Handstand Walk (10 Min)

Free Standing Hand Stand if not scale to,
Hand Stand Holds Against Wall if not scale to
Hand Stands from box

*Focus on neutral position while upside down
*Control Midline throughout ROM
*Active shoulders

Weightlifting

Push Press (3×4 @ 75% of Last Week)

Metcon

Metcon (AMRAP – Reps)

Lactic Training 2:1
20 Seconds Work (40 Seconds Rest)
AMRAP
1 Power Clean (115/75)
Max Front Squats (115/75)
x6

RX+
(155/115)

Cool Down

QL Lax Ball Hold
20 Second Pigeon Hold with Band

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