07/17/2014

Main – CrossFit

Warm-up

Warm Up 2 (No Measure)

1:00 Row @ 60%
1:00 Air Squats
1:00 Lunges
200m Jog
+
10 Cobra
10 Scap Push Ups
10 Mountain Climbers

Weightlifting

Single Arm KBS (3 x 8-10 (1.5/1))

Close Grip Bench (3 x 5 @ 70%)

Metcon

Metcon (AMRAP – Reps)

:60 KBS (1.5/1)
:60 Double Unders
:60 Burpees
:60 Rest
x 5

Mobility

:90 Calf Smash w/ Lax Ball (per leg)

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