07/09/2014

Main – CrossFit

Warm-up

(No Measure)

200m jog
+
Dynamic
+
5 Min repeats:
5 Cobras
5 Spider Mans
5 Aqua Mans
5 Squats w/ :03 pause

Metcon (AMRAP – Reps)

Tabata Hollow Body

Weightlifting

Push Press (1×5 @ 40%)

Push Press (1×5 @ 50%)

Push Press (1×5 @ 60%)

Metcon

Metcon (No Measure)

Partner:
21–15–9
Goblet Squats (1.5/1)
KettleBell Swings (1.5/1)
Box Jumps/Step Downs (24/20)

RX+:
Tell your partner something positive about their performance today!!!
Partner A does 21, Partner B does 21, Partner A does 15, Parterner B does 15……

Mobility

Banded OH Distraction :60 per arm

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