06/13/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
5 Min @ 65%
10 Aqua Mans
10 Single Leg DL
10 Bow & Bends
10 Shoulder Reach Throughs

Weightlifting

Standing Back Fly (4 x 6-8 (Add Weight from Last Week))

Rest :90 Btw Sets

Rear Foot Elevated Split Squat (4 x 6-8 (1.5/1))

:90 Rest btw sets

Single Arm KBS (4 x 6-8 per arm (1.5/1))

Metcon

Metcon (AMRAP – Reps)

1:00 Thruster (45/35)
1:00 No Push Up Burpee
1:00 Wall Balls (20/14)
1:00 Sit Ups
1:00 Rest
x 3

Mobility

Calf Smash w/ Lax Ball

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