03/04/2014

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

Pistols (Practice)

Candle Stick Practice
Plyo Box Practice

Mobility

Super Front Rack (w/ band)
Tricep Smash (w/ bar in rack)

Weightlifting

Front Squat (3×4 @ 75% (Of Last Week))

Metcon

Metcon (Time)

Lactic 1:1
60 Seconds Work:60 Seconds Rest
Max Burpees
x7
Front

Mobility

Banded Pigeon Stretch
+
Russian Baby Makers (30 sec on/30 sec off) x 3

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