06/05/2014

Main – CrossFit

Warm-up

Warm Up 1 (No Measure)

200m Jog
+
6 Min @ 65%
5 Air Squats
5 Fire Hydrants (per side)
5 Scap Push Ups
5 Aqua Mans (per side)
5 Bird Dogs

Gymnastics

Double-Unders (5 Min Practice)

100 for time
5 Min Cap

Weightlifting

Floor Press (4 x 6-8 (1.5/1))

Deadlift (4 x 5 @ 70%)

Metcon

Metcon (AMRAP – Reps)

20:00 EMOM
Even – :30 Max Air Squats
Odd – :30 Max Push Ups

RX+
Even – Slam Balls
Odd – Dynamic Push Ups

Mobility

Banded Pigeon
+
Glute Lax Ball Smash

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