08/06/2014

Main – CrossFit

Warm-up

Warm Up (No Measure)

400m Jog
+
5 Min @ Medium Pace
5 Rocking Sumo Squat Stretch
5 Spider Mans
5 Super Mans
5 Primal Pass Throughs

Weightlifting

Deadlift (5 x 3 @ 85%)

Metcon

Metcon (Time)

4 Round:
8 Dead Lifts (95/65)
6 Hand Power Cleans (95/65)
4 Push Press (95/65)
200m Run

RX+
(135/95)

Mobility

:90 Lax Ball Smash w/ KB in Hamstring
+
Prone Wall Squat Drills :60

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