03/26/2014

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

Gymnastics

Muscle-ups

7 Minutes Pratice
Bar Muscle Ups
Ring Muscle Ups
Ring Tech Work

Weightlifting

Close Grip Bench (3 x 6-8 @ 65% (Of 1RM))

Metcon

Metcon (Time)

21-15-9
KBS (1.5/1)
Push Ups

RX+
KBS (2/1.5)
HRPU

Mobility

Super Front Rack (Banded)
+
T Spine Mobilization Drills

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