06/17/2014

Main – CrossFit

Warm-up

(No Measure)

400m Jog
10 Super Mans
10 Push Ups
10 Air Squats
200m Jog
10 Aqua Mans
10 Fire Hydrants
10 Dive Bombers

Weightlifting

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

:90 Btw Rounds

Kipping Practice

Work on keeping hollow body (feet aligned), drive shoulders back and down to initiate. Simply working on form, not volume.
RX+
Work on kipping on rings – Full pull to hips

Rest :90 btw rounds

Weightlifting

Bear Complex (3 x 3 (135/95))

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (AMRAP – Reps)

6 Rounds:
:30 Work
10 KBS (1.5/1)
Max Mountain Climbers
:90 Rest

RX+
KBS (2/1.5)
MC = HSPU

Mobility

Banded Front Rack :90 Holds
+
Foam Roll Quad

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