06/12/2014

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 Mins of Practice)

100 reps for time if you have DU
5 Min Cap

Ring Push Ups (3 x 8-10)

Weightlifting

Floor Press (4 x 6-8 per arm (1/.5))

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD:
14:00 AMRAP
50 Lunges
50 KBS (1.5/1)
150m Row (both partners row)

(1 works, 1 rests)

Mobility

Ankle Smash w/ Lax Ball

Foam Roll Arms/Lats

Previous Post:

«

Next Post:

»