04/23/2014

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)

Weightlifting

Deadlift (1 x 10 @ 60%)

Gymnastics

Hollow Body (Tabata)

Double-Unders (7 Minutes of Practice)

Metcon

Metcon (AMRAP – Reps)

4 Minute AMRAP
5 Wall Balls
10 KBS (1.5/1)
15 No Push Up Burpees
20 DU
Rest 3 Minutes
x 3

Mobility

Calf and Ankle Mobility

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