03/05/2014

Main – CrossFit

Warm-up

PVC Warm Up (No Measure)

Dyanamic Warm Up

+

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

Double-Unders (7 Mins Practice)

Weightlifting

Push Press (3×3 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner 14 Min AMRAP @ 80%
150m Row
15 Slam Balls (30/20)

RX+
8 KB Snatch per Arm (1.5/1)

Mobility

Anterior Smash w/ Lax Ball
+
T Spine Foam Roll/Lax Ball Roll

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