04/03/2014

Main – CrossFit

Warm-up

PVC Warm Up (No Measure)

Dyanamic Warm Up

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3 Rounds:
10 PVC Pass Throughs
10 PVC Dead Lifts
10 PVC Strict Press
10 Second External Rotations (Each Shoulder)
10 PVC Over Head Squat

10 Scapula Push Ups

Weightlifting

Hang Power Clean (50% of 1RM)

***Focus on perfect form***

Weightlifting

Bent Over Row (1.5/1)

Metcon

Metcon (No Measure)

3 Min @ 60%:
5 Wall Walks
5 Lunges (Per Leg)
5 Dive Bombers

Rest 3 Minutes

3 Min @ 60%:
5 T2B (or V Ups)
5 Goblet Squats (1.5/1)
5 Scap Push Ups

Mobility

Ankle Mobilization:
Bands
Lax Ball
Foam Roll

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