06/16/2014

Main – CrossFit

Warm-up

Warm Up 3 (No Measure)

200m Jog
200m Skip
200m Backwards
+
10 Dive Bombers
10 Spider Mans (per leg)
10 Shoulder Reach Throughs

Weightlifting

Paused Front Squat (4 x 3 @ 80% 1.3.1.0)

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

Gymnastics

Hollow Body (Tabata)

Metcon

Metcon (Time)

5 Rounds for Time:
5 Wall Balls
5 Burpees
5 Front Squat (135/95)
Front Squats performed from the ground on 1st rep. Power Clean or Squat Clean 1st rep and continue FS from there.

Mobility

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

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