08/05/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog
+
3 Min @ 65%
5 Slam Balls (30/20)
5 Scap Push Ups
5 Lunges per leg

Warm-up

(No Measure)

100m Suitcase Carry
(50m per arm)
(1.5/1)
:90 rest
x 4

RX+
(2/1.5)

Weightlifting

Push Press (3 x 3 @ 85%)

Metcon

Whitney (Time)

3 Rounds:
22 KBS (1.5/1)
22 BJ (24/20)
400m Run
22 Burpees
22 WB (20/14)

Cool Down

Banded OH Distraction :90 per arm

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