06/19/2014

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

Gymnastics

Double-Unders (5 Min Practice)

100 for time
5 Min Cap

Weightlifting

Floor Press (2 x 10-12 (1.5/1))

Deadlift (2 x 4 @ 80%)

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Mobility

Banded Pigeon
+
Glute Lax Ball Smash

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