06/04/2014

Main – CrossFit

Warm-up

Glute Activation (No Measure)

Dynamic
+
5 Minutes of:

5 Bridge Drills
5 Supine Leg Raises (per leg)
5 Cook Drills (per leg)
5 Prone Leg Raises (per leg)
10 PVC Pass Throughs

Weightlifting

Shoulder Press ( 2 x 10 @ 60%)

Shoulder Press (2 x 8 @ 70%)

Shoulder Press (Max Reps @ 75%)

Gymnastics

Sorensen Holds (3 x :30-:45 Holds)

Rest :90-2:00 btw sets

Gymnastics

Weighted Ring Dips (4 x 6-8)

Use weighted parallettes.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP @ 85%
200m Run
20 Air Squats
15 Step Up/Step Downs (24/20)
10 Slam Balls (30/20)

Mobility

Anterior/Posterior Delt Lax Ball Smashes

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