08/18/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
4:00 @ Moderate Pace
5 Aqua Mans (per side)
5 Scap Push Ups
5 Lunges (per leg)
:20 Russian Baby Maker Hold

Weightlifting

Back Squat (Build to HS or 1RM)

Gymnastics

Handstand Walk (5 Min Handstand Practice/Play)

Metcon

Metcon (Time)

For Time:
30 Slam Balls (30/20)
1 Wall Walks
20 Slam Balls (30/20)
3 Wall Walks
10 Slam Balls (30/20)
5 Wall Walk

RX+
1 Wall Walk = 2 HSPU
3 Wall Walks = 6 HSPU
5 Wall Walks = 10 HSPU

Mobility

:60 Frog Stretch
x 2

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