08/20/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

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

Gymnastics

Ring Push Ups (3 x 8-10 Reps)

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

Weightlifting

Deadlift (Build to HS or 1RM)

Metcon

Metcon (Time)

Partner
100m Run
200m Run
400m Run
800m Run
400m Row
200m Row
100m Row
Partner A completes 100m run, then Partner B completes 100m run….

Mobility

Hamstring Smash w Lax Ball/KB Press

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