04/15/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

Posterior Chain (No Measure)

6 Mins:
5 Bow & Bends
5 Single Leg DL
5 Prone Single Leg Raises
5 Bird Dogs
5 Scap Push Ups

Weightlifting

Push Press (3 x 4 @ 75%)

Hang Power Clean (3 x 4 @ 75%)

Metcon

Metcon (AMRAP – Reps)

3 Rounds:
3:00 AMRAP
150m Row
20 WB (20/14)
Max Burpees

Rest 2:00 Between Rounds

Mobility

Shoulder Mobility

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