06/09/2014

Main – CrossFit

Warm-up

Posterior Chain (No Measure)

6 Mins:
5 Bow & Bends
5 Single Leg DL
5 Prone Single Leg Raises
5 Bird Dogs
5 Scap Push Ups

Weightlifting

Barbell Bicep Curl (3 x 6-8 (Add 5#-10# from last week))

Paused Front Squat ( 4 x 6 @ 70% 1.3.0.1)

Gymnastics

Weighted Pulls Ups (4 x 6-8 )

RX:
4 x 6-8
Scaled:
4 Negatives
4 Scapula Pulls
Put weight used in notes

Metcon

Metcon (Time)

5 Rounds for Time:
200m Run
5 No Push Up Burpees
5 Hang Squat Cleans (115/75)

RX
HSC = (135/95)

Mobility

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

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