06/03/2014

Main – CrossFit

Warm-up

(No Measure)

400m Jog
10 Super Mans
10 Push Ups
10 Air Squats
200m Jog
10 Aqua Mans
10 Fire Hydrants
10 Dive Bombers

Weightlifting

Farmer’s Carry (200m (1.5/1) x 3)

:90 Btw Rounds

Renegade Row (3 x 6-8 (1.5/1) )

:90 Btw Rounds

Weightlifting

Bear Complex (2 x 3 (115/65))

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (Calories)

8 Rounds:
:20 Work/1:40 rest
Max Cals on Rower

Dampers @ ‘9’

Mobility

Assisted Wall Squats :90 Hold
x 2

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