04/28/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

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 @ 75%)

Farmer’s Carry (200m Suitcase Carry (1.5/1))

100m with one arm/100m with other arm

Rest :60 and repeat

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Mobility

Anterior/Posterior Shoulder Lax Ball Smash

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