05/30/2014

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

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