06/30/2014

Main – CrossFit

Warm-up

Posterior Chain (No Measure)

6 Mins:
5 Bow & Bends
5 Single Leg DL
5 Prone Single Leg Raises
5 Bird Dogs
5 Scap Push Ups

Weightlifting

Front Squat (Build to 1RM or HS)

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

Metcon

Metcon (Time)

5 Rounds:
6 Dead Lifts (115/75)
4 Hang Power Cleans (115/75)
2 Push Press (115/75)

Rest :30 btw rounds

RX+
(135/95)
Note total time including rest periods.

Mobility

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

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