04/25/2014

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 @ 70%)

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

Gymnastics

Weighted Ring Dips (4 x 6-8 (Add #5 to last week))

Metcon

Metcon (No Measure)

10 Min EMOM
Each Minute:
4 Hang Squat Clean (115/75)
6 Burpees

RX+:
4 Hang Squat Clean (135/95)
6 Burpee over Bars

Mobility

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

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