07/22/2014

Main – CrossFit

Warm-up

Warm Up (No Measure)

Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause

Weightlifting

Push Press (3 x 4 @ 75%)

Kipping Practice

Work on keeping hollow body (feet aligned), drive shoulders back and down to initiate. Simply working on form, not volume.

Metcon

Metcon (AMRAP – Reps)

:45 AMRAP
20m Plate Pinch Carry (45/25)
Max Hand Release Push Ups
Rest 2:15
x 6

RX+
Max HSPU

Cool Down

Banded OH Distraction :90 per arm

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