08/12/2014

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

Warm-up

(No Measure)

100m Farmers Walk
(1.5/1)
:90 rest
x 4

RX+
(2/1.5)

Weightlifting

Push Press (1 x 3 @ 85%)

Push Press (4 x 2 @ 90%)

Metcon

Metcon (AMRAP – Reps)

:45 AMRAP
8 Push Ups
8 Slam Ball Squats (30/20)
Max Slam Balls (30/20)
:90 Rest
x 5

RX+
PU = Dynamic Push Ups on SB
SB Squats = Slam Ball Thrusters

Cool Down

IT Band Roll Out

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