04/30/2014

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 @ 65%)

Gymnastics

Static Hold from Bar (Tabata)

Metcon

Metcon (AMRAP – Reps)

Partner 18 Min AMRAP @ 80%
500m Row
10 DL (135/95)
10 Burpee over the Bar

RX+
500m Row
DL (225/185)
Burpee Over the Rower
Rotate btwn exercises.
Partner A Rows, Partner B DL, Partner A Burpees, Partner B Row, Partner A DL…

Mobility

Calf and Ankle Mobility

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