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 @ 80%)
Weighted Pull-ups (Add 5# to Previous Weight)
Rest :90 btw sets
Metcon
Spring 2014 Nutrition Challenge (Time)
4 Rounds for Time:
200m Run
5 Pull Ups
10 Push Ups
15 Air Squats
Mobility
Anterior/Posterior Shoulder Lax Ball Smash