05/06/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

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 (4 x 1 @ 90%)

Hang Power Clean (4 x 1 @ 90%)

Metcon

Metcon (Distance)

3 sets:
5 Power Cleans (115/75)
7 No Push Up Burpees
Row 15 Strokes AFAP
4:00 Active Rest

RX+
(135/95)

Mobility

Banded Spider Man

Foam Roll IT Band

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