07/23/2014

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 Push Ups (3 x 6-8 Reps)

Strict

***Scale to 3-4 negatives if unable to extend full ROM***

Weightlifting

Deadlift (5 x 5 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP @ 85%
15 No Push Up Burpees
20 Box Jumps/Step Downs (24/20)
25 Wall Balls
Rest 4:00
6:00 AMRAP @ 85%
15 No Push Up Burpees
20 Box Jumps/Step Downs (24/20)
25 Wall Balls

Mobility

:90 Banded OH Distraction
+
Anterior Delt Lax Ball Smash

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