08/13/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog
200m Backwards
200m Jog
200m Backwards
+
10 Bow & Bends
10 Single Leg DL’s
10 Shoulder Reach Throughs
x 2

Gymnastics

Ring Dips (3 x 8-10 Reps)

Strict (Add weight if able to hit 10+)

***Scale to 3-4 negatives if unable to extend full ROM**

Weightlifting

Deadlift (5 x 2 @ 90%)

Metcon

Metcon (AMRAP – Reps)

8 Min AMRAP:
5 Pull Ups
10 Push Ups
15 Squats
100m Run
Rest 2:00
x 2

Mobility

Prone Wall Squat Drills :60
x 2

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