04/02/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog
200m Skip
+
5 Minutes @ 65%
5 Slam Balls
5 Air Squats
5 Cobras
5 Scorpions

Warm-up (No Measure)

Tabata Hollow Body

Weightlifting

Deadlift (50% of 1RM)

Focus on perfect form

Gymnastics

Strict Toes-To-Bar

8 Minutes Practice

Scaled:
Static L Sit Hold
(3 x :20)
Rest 2 Minutes Between

RX:
3 x 5-8

Metcon

Metcon (No Measure)

4 Rounds ***Not for Time***
:60 Plank Hold
7 Wall Balls (20/14)
:30 Right Side Plank
:30 Left Side Plank
7 Slam Balls (30/20)
200m Jog

Mobility

Shoulder Mobilization:
Lax Ball
Banded
Super Friend Assisted

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