Main – CrossFit
Warm-up
(No Measure)
10 Air Squats
10 Push Ups
100m Jog
20 Lunges
20 Cobras
200m Jog
10 Air Squats
10 Push Ups
Weightlifting
Standing Back Fly (3 x 8-10 (36/17/5))
Weighted Pull-ups (4 x 6-8 )
Rear Foot Elevated Split Squat (4 x 6-8 (1.5/1))
:90 Rest btw sets
Metcon
Spring 2014 Nutrition Challenge (Time)
4 Rounds for Time:
200m Run
5 Pull Ups
10 Push Ups
15 Air Squats
Mobility
QL/Psoas Lax Ball Smash