06/23/2014

Main – CrossFit

Warm-up

Warm Up 1 (No Measure)

200m Jog
+
6 Min @ 65%
5 Air Squats
5 Fire Hydrants (per side)
5 Scap Push Ups
5 Aqua Mans (per side)
5 Bird Dogs

Weightlifting

Paused Front Squat (4 x 2 @ 90% 1.3.1.0)

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

Metcon

Metcon (Weight)

15 Min EMOM
Min 1 – 10 KBS (1.5/1)
Min 2 – 10 HRPU
MIN 3 – 10 Knees to Elbow

RX+
KBS (2/1.5)
HRPU = Hand Stand Push Ups
KTE = T2B

Mobility

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

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