05/07/2014

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 @ 70%)

Gymnastics

Muscle-ups (7 Min Ring Practice)

Weightlifting

Floor Press ( Single Arm 3 x 6-8 (1.5/1))

Metcon

Metcon (AMRAP – Reps)

6:00 AMRAP @ 80%
200m Run
15 Wall Balls (20/14)
10 BJ/SD (24/20)

Rest 4:00

Repeat

RX+
WB = Thruster (95/65)
BJ (30/20)

Mobility

Calf and Ankle Mobility

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