04/22/2014

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 3 @ 80%)

Hang Power Clean (3 x 3 @ 80%)

Metcon

Metcon (Distance)

:60 Work
6 DL (135/95)
8 V Ups
Max Meters on Row
2:00 Rest
x 5

RX+
DL = (185/145)
V Ups = T2B

Mobility

Banded Spider Man

Foam Roll IT Band

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