03/31/2014

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

Pull-ups

7 Minutes of
Pull Up Progression Practice:

Scaled:
Negatives (3×3) & Scap Pulls (3×5)

RX:
Kipping
3 x 6-8

RX+:
L-Sit (3×6-8)

**Static Holds at bottom at end of each set**

Weightlifting

Back Squat (3 x 5 (@ 50% of 1 Rep Max))

Rest 2:00 between sets
**Focus on perfect form

Metcon

Metcon (No Measure)

5 rounds ***Not for time***
200M Jog
15 KBS (1.5/1)

Mobility

Russian Baby Makers
3 x :30 (Rest :30)
+
Anterior/Posterior Lax Ball Smash Mobilizaiton
(1 min per side per shoulder)

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