04/09/2014

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)

Warm-up (No Measure)

Tabata Hollow Body

Weightlifting

Deadlift (1 x 10 @ 50%)

Gymnastics

Strength Axle

10 meters
Rest :90
x 4

Metcon

Metcon (AMRAP – Reps)

3 Rounds:
1:00 Burpee BJ (24/20)
1:00 Rest
1:00 Wall Balls (20/14)
1:00 Rest
1:00 Row (max calories)
1:00 Rest

Mobility

Calf and Ankle Mobility

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