06/02/2014

Main – CrossFit

Warm-up

Warm Up 3 (No Measure)

200m Jog
200m Skip
200m Backwards
+
10 Dive Bombers
10 Spider Mans (per leg)
10 Shoulder Reach Throughs

Weightlifting

Barbell Bicep Curl (3 x 8-10 (45/35/15))

Paused Front Squat (1.3.1.0 – Build to Heavy Single in 12 Minutes)

Metcon

Metcon (Weight)

16 Min EMOM
Even – 3 Power Clean @ 65% of 1RM
Odd- 5 Hand Release Pushup

RX+
HRPU = Kipping Hand Stand Push Ups
Enter weight used for PC

Mobility

Coach Stretch w/ Wall Ball :60 Holds per leg
:30 Rest
x 2

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