06/11/2014

Main – CrossFit

Warm-up

Warm Up (No Measure)

Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause

Weightlifting

Shoulder Press (1 x 4-6 @ 70%)

Shoulder Press (2 x 3-4 @ 75%)

Shoulder Press (Max Reps @ 80%)

Gymnastics

Sorensen Holds (5 x :20 Holds)

Rest :60 btw sets

Static Hold from Bar (Tabata)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP @ 85%
:30 Hollow Body
20 Slam Balls (30/20)
:30 Hollow Body
20 Squats w/ Slam Ball (30/20)

RX+
:30 Hollow Body
20 KBS (2/1.5)
:30 Hollow Body
20 Goblet Squats (2/1.5)

Mobility

Sink Mobilization
T-Spine Lax Ball

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