07/01/2014

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

Bear Complex (4 x 4 (135/95))

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (AMRAP – Reps)

1:00 Row (cals)
:30 Rest
1:00 Slam Balls (30/20)
:30 Rest
1:00 Burpees
:30 Rest
1:00 Step Ups (24/20)
:30 Rest

x3

Mobility

Banded Front Rack :90 Holds
+
Foam Roll Quad

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