08/11/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
3 Rounds (Not for Time)
10 Single Leg DL
10 Cobras
10 Shoulder Reach Throughs (total)
10 Lunges (total)
10 Rocking Sumo Squat Stretches

Gymnastics

Handstand Walk (Tabata Hand Stand Holds)

Weightlifting

Back Squat (3 x 3 @ 85%)

Back Squat (2 x 2 @ 90%)

Metcon

Metcon (Time)

1-10
Mountain Climbers
10-1
KBS (1.5/1)

RX+
MC = HSPU
KBS = KB Snatches

Mobility

:60 Frog Stretch
x 2

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