07/30/2014

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 6-8 Reps)

Add weight if able to hit more than 8 Strict

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

Weightlifting

Deadlift (5 x 4 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP
400m Run
10 DL (135/95)
15 Box Jumps/Step Downs (24/20)
20 Burpees

RX+
DL = (225/165)
BJ = (30/24)

Mobility

:90 Lax Ball Smash w/ KB in Hamstring
+
Anterior Delt Lax Ball Smash

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