03/27/2014

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

Double-Unders

7 Minutes Practice

Weightlifting

Bent Over Row (3 x 5 )

Metcon

Metcon (Time)

200m Run
Rest Equal Time
400m Run
Rest Equal Time
800m Run

Mobility

Lax Ball QL Smash
+
Foam Roll Glute/IT Bands

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