07/03/2014

Main – CrossFit

Warm-up

Warm Up 3 (No Measure)

200m Jog
200m Skip
200m Backwards
+
10 Dive Bombers
10 Spider Mans (per leg)
10 Shoulder Reach Throughs

Gymnastics

Double-Unders (5 Min Practice)

100 for time
5 Min Cap

Weightlifting

Floor Press (1 x 15 (1.5/1))

Metcon

Metcon (Time)

Run 200m
Row 250m
Run 400m
Row 500m
Run 200m
Row 1K

Rest is equal to work on each row/run.
Record total time including rest breaks.

Mobility

Banded OH Distraction

Corpse Stretch

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