06/10/2014

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

Weightlifting

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

:90 Btw Rounds

Strict Toes-To-Bar (3 x 8-10)

Scaled K2E

:90 Btw Rounds

Weightlifting

Deadlift (1 x 8-10 @ 75% )

Deadlift (2 x 6-8 @ 80%)

Metcon

Metcon (AMRAP – Reps)

1:00 Work/ 4:00 Rest
3 Rounds:
10 DL (135/95)
Max Step Up/Step Downs (24/20)

RX+
DL = (185/145)
Max Burpee Box Jumps (24/20)

***Score is total box jumps***

Mobility

Frog Stretch :30 Hold/:45 Hold/:60 Hold

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