07/07/2014

Main – CrossFit

Warm-up

(No Measure)

200 jog
200 skip
200 backwards
+
5 Min Repeats @ 60%
5 Lunges (per leg)
5 Cobras
5 Squats w/ :03 Pause
:10 Samson Stretch per leg

Metcon

Metcon (No Measure)

4 Rounds:
:20 Left Plank
:20 Right Plank
:20 Plank
:20 Hollow Body
:20 Rest

Weightlifting

Back Squat (1 x 5 @ 40%)

Back Squat (1 x 5 @ 50%)

Back Squat (1 x 5 @ 60%)

Single Arm Bent Over Row w/ KB (3 x 6-8 per arm (1.5/1))

Metcon

Metcon (No Measure)

No Clock: De-Load Week

15-12-9

Air squats
Push ups
Pull Ups

Buy Out:
200m run

Mobility

Foam Roll or Lax Ball Smash T-Spine

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