03/17/2014

Main – CrossFit

Warm-up

Glute Activation (No Measure)

Dynamic
+
5 Minutes of:

5 Bridge Drills
5 Supine Leg Raises (per leg)
5 Cook Drills (per leg)
5 Prone Leg Raises (per leg)

Gymnastics

Wall Balls (3 sets of 10-20 Unbroken)

Rest 2 Min Between Sets
Work on finding a rhythm
Drive through the heals
Elbows Tights

RX+
3 Sets of 25 UB

Weightlifting

Close Grip Bench (1RM or Heavy Single)

10 Minutes to Find Number

Metcon

Metcon (AMRAP – Reps)

15 Min AMRAP:

35 Air Squats
25 Slam Balls (30/20)
15 No Push Up Burpees
5 Wall Walks

RX+
35 Slam Ball Squats (30/20)
25 Slam Balls (30/20)
15 Slam Ball Burpees
5 HSPU

Mobility

Anterior Smash w/ Lax Ball
Posterior Smash w/ Lax Ball
Banded Toe Touches
Banded Overhead Distraction

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