03/11/2014

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

Weightlifting

Snatch Tech Work

5 Muscle Snatches
5 Scare Crows
5 Power Snatchs
KB Snatch Practice

Weightlifting

Deadlift (3×4 @ 75%)

Metcon

Metcon (Time)

1k Row Trial
Rest 4 Min
800m Run

Mobility

QL Lax Ball Smash
+
Russian Baby Makers 30 sec x 3

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