04/14/2014

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 @ 65%)

Gymnastics

Weighted Pulls Ups (Add 5# to Last Week)

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

Metcon

Metcon (Time)

18-15-12-9
Goblet Squats (1.5/1)
Push Ups

RX+
Squats (2/1.5)
HRPU

Mobility

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

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