04/29/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic

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 2 @ 85%)

Hang Power Clean (3 x 2 @ 85%)

Metcon

Metcon (AMRAP – Reps)

10 Rounds:
10 Lunges
Max Unbroken Push Ups

Rest :60

Mobility

Banded Spider Man

Foam Roll IT Band

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