06/18/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog
+
Dynamic
+
5 Min @ 65%
5 Air Squats
5 Single Leg DL (per leg)
5 Primal Pass Throughs
5 Cat Cows

Weightlifting

Shoulder Press ( 2 x 4-5 @ 75%)

Shoulder Press (2 x 2-3 @ 80%)

Shoulder Press (Max Reps @ 85%)

Gymnastics

Sorensen Holds (3 x :45-:60 Holds)

Rest :90-2:00 btw sets

Weighted Ring Dips (3 x 6-8)

Metcon

Metcon (AMRAP – Reps)

3 Rounds
1:00 Row for Cals (@ 2 on Damper)
1:00 Rest
1:00 5 Wall Balls/3 Burpees
1:00 Rest
1:00 5 BJ (Step Down)/5 Push Ups
1:00 Rest

Mobility

Lax Ball Ankle Mobilization (Plates)

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