03/25/2014

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

L-Sit

7 Minutes

Practice :20 Holds
Rest 2:00
x 3
*Hold From Bar

Spend 3-4 Minutes working on Floor Progressions

Weightlifting

Push Jerk (3 x 5 (@ 75% of Press 1 RM))

Metcon

Metcon (3 Rounds for reps)

4 Mins @ 60%
1-5-1 Ladder
Thruster (75/45)
Burpee
Rest 4 Min
3 Mins @ 80%
1-5-1 Ladder
Thruster (75/45)
Burpee
Rest 3 Min
2 Mins @ 95%
1-5-1 Ladder
Thruster (75/45)
Burpee

RX+
Thruster (95/65)
Burpee over the Bar

Mobility

Lax Ball Anterior Smash
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Banded Spider Man

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