05/29/2014

Main – CrossFit

Warm-up

Warm Up 1 (No Measure)

200m Jog
+
6 Min @ 65%
5 Air Squats
5 Fire Hydrants (per side)
5 Scap Push Ups
5 Aqua Mans (per side)
5 Bird Dogs

Gymnastics

Double-Unders (7 Mins of Practice)

150 reps for time if you have DU
7 Min Cap

Ring Push Ups (2 6-8)

Weightlifting

Single Arm KBS (4 x 6-8 per arm (1/.5))

Metcon

Metcon (AMRAP – Reps)

:90 work/:30 rest
Row (Cals)
Double Unders
KBS (1.5/1)

3 Rounds

Mobility

Ankle Smash w/ Lax Ball

Foam Roll Arms/Lats

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