02/27/2014

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

Gymnastics

Pull-ups (3 x 6)

Working on kip and CTB movements.

Weightlifting

Close Grip Bench ( 3×2)

3 x 4 @ 75%

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Singles 3:1
150-120-90-60-30

Cool Down

Samson
Couch
**Discuss Open Schedule**

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