04/11/2014

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 (1 x 10 @ 60%)

Bent Over Row (4 x 6-8 (1.5/1))

Gymnastics

Weighted Ring Dips (4 x 6-8)

Metcon

Metcon (No Measure)

15 Min EMOM
Min 1 – :20 AD Sprint
Min 2 – :20 Hollow Body Hold
Min 3 – :20 Static Hold from Bar

Mobility

Russian Baby Makers :45 Hold/:30 Rest
x 4

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