03/03/2014

Main – CrossFit

Warm-up

Posterior Chain (No Measure)

6 Mins:
5 Bow & Bends
5 Single Leg DL
5 Prone Single Leg Raises
5 Bird Dogs
5 Scap Push Ups

Gymnastics

Ring Dips (3 x 8-10 (no weight))

Work on kipping if you have ring dips
Work on negatives and locking out with active shoulders if you do not have ring dips

Mobility

QL w/ Lax Ball
T-Spine on taped Lax Ball or Foam Roller

Weightlifting

Deadlift (Find a 1RM or HS)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP
Row 150m
25 Wall Balls (20/14)
15 Burpees

RX+
Run 200m
Wall Balls w/ Slam Balls (30/20)

Mobility

KB Psoas
Banded Hamstring Pulls

Previous Post:

«

Next Post:

»