07/16/2014

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

Ring Dips (3 x 4-6 Reps)

Strict

***Scale to parallettes if unable to extend full ROM***

Weightlifting

Deadlift (5 x 6 @ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

3:00 AMRAP @ 50%
10 Thrusters (75/55)
:20 Hand Stand Hold
Rest 2:00
3:00 AMRAP @ 75%
10 Thrusters (75/55)
:20 Hand Stand Hold
Rest 2:00
3:00 AMRAP @ 95%
10 Thrusters (75/55)
:20 Hand Stand Hold

RX+
Thruster (95/65)

Mobility

:90 Banded OH Distraction
+
Anterior Delt Lax Ball Smash

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