02/26/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

Run/Dynamic
+
6 Min
5 Scap Push Ups
5 Prone Single Leg Raises
5 Bird Dogs
5 Lunges per Leg

Gymnastics

Hollow Body (Tabata)

Weightlifting

Hang Power Clean Progression

5 Muscle Cleans
5 Scare Crows
5 Hang Power Cleans

Weightlifting

Back Squat (3×3 @ 80%)

Metcon

Metcon (No Measure)

14 Min EMOM
Even 7 Goblet Squats (2/1.5)
Odd 8 No Push Up Burpees

Cool Down

30 Second Russian Baby Makers (Rest 30)
x4

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