06/25/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

6 Min @ 65%
200m Jog followed by:
5 Air Squats w/ :03 Pause
5 Dive Bombers
5 Lunges w/ Twist
5 Super Mans

Weightlifting

Shoulder Press (1 x 3 @ 80%)

Shoulder Press (2 x 2 @ 85%)

Shoulder Press (Max Reps @ 90%)

Gymnastics

Sorensen Holds (4 x :45-:60 Holds)

Rest :90-2:00 btw sets

Metcon

Metcon (AMRAP – Reps)

4 Rounds

2:00 AMRAP
Ladder:
Hang Power Cleans (75/55)
Bar Facing Burpee

Rest 2:00

1 HPC, 1BFB, 2 HPC, 2BFB, 3 HPC, 3…….

RX+
HPC (115/75)

Mobility

Lax Ball Ankle Mobilization (Plates)

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