05/13/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Skip

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

Shoulder Press (4 x 4 @ 70% (of clean))

Hang Power Clean (4 x 4 @ 65%)

Metcon

Metcon (AMRAP – Reps)

7 Sets:
:30 Work/:90 Rest
4 DL (115/75)
3 Hang Power Cleans (115/75)
2 Push Press (115/75)
Max Mountain Climbers

RX+
(155/115) = ‘DT’ Weight

Mobility

Banded Spider Man

Banded Pigeon Stretch

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