08/08/2014

Main – CrossFit

Warm-up

(No Measure)

400m Jog
+
10 Single Leg DL (per leg)
10 Scap Push Ups
10 Scorpions (per side)
10 Spider Mans

Gymnastics

Pull-ups (Pull Up Progression)

Level 1 (No Strict Pull Ups)

A. 3 x 5 Scap Pulls

B. 2 x Max Effort Chin Over Bar Holds
rest :30 btw

C. 3 x 5 Barbell Curls

Level 2 (1-6 Strict Pull Ups)

10 Min EMOM
3 Strict Per Min

Level 3 ( 7+ Strict Pull Ups)

10 Min EMOM
5-7 Weighted Strict Per Min

Weightlifting

Squat Clean (2 x [email protected] 80%)

Squat Clean (2 x 2 @ 85%)

Metcon

Metcon (AMRAP – Reps)

:30 Slam Balls (30/20)
:30 Rest
:30 Wall Balls (20/14)
:30 Rest
:30 Weighted Lunges (30/20)
:30 Rest
x 5

RX+
WB w/ Slam Ball (30/20)
Weighted OH Lunges (45/25)

Mobility

Acc. 2:00 Corpse Stretch

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