04/07/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

Run/Row
+
6 Min @ 65%:
5 Bow & Bend
5 Slam Balls (30/20)
5 Dive Bombers
5 Spider Man (per leg)
:20 Russian Baby Maker

Weightlifting

Back Squat (1 x 10 @ 60%)

Warm Up to 60% of 1RM
Set of 10 is UB

Gymnastics

Weighted Pulls Ups

RX:
4 x 6-8
Scaled:
4 Negatives
4 Scapula Pulls

Metcon

Metcon (Time)

3 Rounds:

10 KBS (1.5/1)
10 Goblet Squats (1.5/1)
200m Run

RX+
10 KBS (2/1.5)
10 Squat Cleans (135/95)
200m Run

Mobility

Posterior Shoulder Lax Ball Smash
+
Foam Roll/Lax Ball Smash Lats

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