05/21/2014

Main – CrossFit

Warm-up

(No Measure)

3:00 Row @ 60%
2:00 Row @ 80%
1:00 Row @ 98%

Gymnastics

L-Sit Pull-ups (10 Min EMOM 1-3)

5 V Ups if no Pull Ups

Weightlifting

Rear Foot Elevated Split Squat (5 x 5-8 per leg)

:90 Rest Btw Sets

Metcon

Metcon (3 Rounds for reps)

Tabata Mash:
KBS (1.5/1)
Hollow Body
Goblet Squats (1.5/1)

Mobility

Banded Pigeon

Lax Ball QL/Psoas Smash

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