04/04/2014

Main – CrossFit

Warm-up

Warm Up (No Measure)

Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause

Weightlifting

Close Grip Bench (50% of 1RM)

Focus on Perfect Form

Metcon

Metcon (No Measure)

25 minutes to complete all of the following after the jog, in any order:

800m Jog
+
50 DU
50 V Ups
50 Jumping Pullups
50 Super Mans
50 KBS (1.5/1)
50 Step Up/Step Downs (24/20)
+
800m Jog

Mobility

Sink Mobilization
:60 Holds x 3
Rest :30-:45

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