08/01/2014

Main – CrossFit

Warm-up

(No Measure)

400m Jog
+
10 Single Leg DL (per leg)
10 Bow and Bends
10 Scorpions (per side)
10 Spider Mans
x 2

Gymnastics

Pull-ups (Pull Up Progression)

Level 1 (No Strict Pull Ups)

A. 25 Ring Rows

B. 3 x Max Effort Static Hang
rest :60 btw

C. 3 x 5 Self-Assisted Pull Ups

Level 2 (1-6 Strict Pull Ups)

10 Min EMOM
2-3 Strict Per Min

Level 3 ( 7+ Strict Pull Ups)

10 Min EMOM
4-6 Weighted Strict Per Min

Weightlifting

Squat Clean (2 x [email protected] 75%)

Squat Clean (2 x 4 @ 80%)

Metcon (AMRAP – Reps)

5 Min Max Wall Balls
Rest 3:00 Btw

Metcon (Calories)

5 Min Max Row (Cals)

Mobility

Acc. 2:00 Corpse Stretch

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