07/02/2014

Main – CrossFit

Warm-up

Glute Activation (No Measure)

Dynamic
+
5 Minutes of:

5 Bridge Drills
5 Supine Leg Raises (per leg)
5 Cook Drills (per leg)
5 Prone Leg Raises (per leg)
5 Shoulder Reach Throughs
5 Scorpions (per side)

Weightlifting

Shoulder Press (Tester – Build to HS in 12 Minutes)

Gymnastics

Sorensen Holds (Max Hold)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP @ 80%:
400m Run
12 T2B
12 Push Ups
12 KBS (1.5/1)

RX+
Dynamic Push Ups
KBS (2/1.5)

Mobility

Banded Spider Man/Pigeon

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