05/22/2014

Main – CrossFit

Warm-up

(No Measure)

10 Min @ 65%
10 Air Squats
10 Slam Balls (30/20)
10 Push Ups
10 Lunges

Gymnastics

Pull-ups (8 Min Progression Practice)

5 x 5
Weighted Ring Pulls
Scap Pulls
Negatives

Weightlifting

Paused Front Squat (5 x 5-7 @ 1.3.1.0)

Nothing over 50% of BS

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds @ 75%
2:00 Work/ 1:00 Rest
3 Dead Lifts (150/105)
7 Step Up/Step Downs (24/20)

Mobility

Sink Mobilization (Banded)

Lateral Opener (Banded)

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