06/24/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog
+
Dynamic Warm Up

Weightlifting

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

:90 Btw Rounds

Single Arm KBS (3 x 8-10 per arm (1.5/1))

:90 Btw Rounds

Weightlifting

Deadlift (1 8-10 @ 80%)

Deadlift (1 x 6-8 @ 85%)

Metcon

Metcon (AMRAP – Reps)

3:00 Work
200m Run
15 Step Ups (24/20)
AMRAP Jumping Lunges
Rest 3:00
x 3

RX+
Weighted OH Lunges (45/25)

Mobility

Lateral Opener
+
Sink Mobilization

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