04/01/2014

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

Handstand Push-ups

10 Minutes of
HSPU Progressions:

Scaled:
Wall Walks (3 x 3-5)
Rest 2 Minutes between

RX:
HSPU (3 x 3-5)
Rest 2 Minutes between

RX+:
Kipping HSPU (3x 6-8)
Rest 2 Minutes between

Weightlifting

Single Arm Push Press w/ KB (1.5/1)

Metcon

Metcon (No Measure)

21-15-9 ***Not for Time***
Air Squats
Push Ups
Double Unders
If No DU:
60/45/30 Singles

Mobility

Lax Ball QL Smash
+
Banded Spider Man Hold

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