03/13/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic
+
5 Min @ 65%
5 Bridge Drills
5 Primal Pass Throughs
5 Bow & Bends
5 Spider Mans

Gymnastics

Handstand Walk

Weightlifting

Push Press (3 x 2 @ 85%)

Metcon

Metcon (AMRAP – Reps)

12 Min EMOM
Min 1 – 20 Sec AD Sprint
Min 2 – 20 Sec Row Sprint
Min 3 – 20 Sec Max Laps FW (1.5/1)

Mobility

Banded Spider Man/Knee Break Up/Pigeon

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