08/15/2014

Main – CrossFit

Warm-up

(No Measure)

400m Jog
+
10 Single Leg DL (per leg)
10 Bow and Bends
10 Scorpions (per side)
10 Spider Mans
x 2

Gymnastics

Pull-ups (Pull Up Progression)

Level 1 (No Strict Pull Ups)

A. 20 Ring Rows w/ 3 second negatives

B. 3 x Max Effort Chin Over Bar Holds
rest :30 btw

C. 3 x 5 Self-Assisted Pull Ups

Level 2 (1-6 Strict Pull Ups)

15 Min EMOM
2 Strict Per Min

Level 3 ( 7+ Strict Pull Ups)

15 Min EMOM
5 Weighted Strict Per Min

Weightlifting

Squat Clean (2 x 3@ 85%)

Squat Clean (2 x 2 @ 90%)

5k Row (Time)

Max Effort 5k Row
Partner Row
Must rotate every :30

Mobility

Acc. 2:00 Corpse Stretch

Previous Post:

«

Next Post:

»