05/01/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Run
200m Row
10 Air Squats
10 Slam Balls (30/20)
10 Spider Mans (Per Leg)
10 Cat/Dogs
200m Run
200m Row

Weightlifting

Front Rack Lunge (3 x 6/leg @ 50% of FS)

Gymnastics

L-Sit (:10-:20 Holds w/ 2:00 Rest x 4)

Metcon

Metcon (No Measure)

18 Min EMOM
Min 1: 10 Sit Ups
Min 2: 7 Goblet Squats (1.5/1)
Min 3: 200m Sprint

Mobility

:60 Wall Squat Holds
Rest :30
x 3

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