05/14/2014

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 (15 Minutes to Build to HS)

Gymnastics

Hollow Body (Tabata )

Metcon

Metcon (AMRAP – Reps)

15 Min AMRAP @ 90%
200m Suitcase Carry (1.5/1)
20 KBS (1.5/1)
15 Goblet Squats (1.5/1)

RX+
(2/1.5)

Mobility

Banded Lateral Opened
+
Banded Bully

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