07/24/2014

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

Sorensen Holds (3 x :45 Holds)

Close Grip Bench (3 x 5 @ 75%)

Metcon

Metcon (No Measure)

15 Min EMOM
Min 1: 6 Push Press (115/75)
Min 2: 10 Lateral Hops over Bar
Min 3: :20 Hollow Body Hold

RX+
Push Press (135/95)
Bar Facing Burpees

Take bar from the floor

Mobility

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

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