07/14/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
5 Rounds (Not for Time)
10 Air Squats
10 Cobras
10 Shoulder Reach Throughs (total)
10 Lunges (total)

Gymnastics

Sit-ups (Tabata)

Weightlifting

Back Squat (1 x 3 @ 60%)

Back Squat (1 x 3 @ 65%)

Back Squat (3 x 3 @ 70%)

Metcon

Metcon (AMRAP – Reps)

:90 AMRAP
15 Wall Balls (20/14)
20 Lunges
Max Burpees
:90 Rest
x 6

Mobility

2:00 Corpse Stretch

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