08/25/2014

Main – CrossFit

De-Load Week

Warm-up

(No Measure)

50m Jog
50m Skip
50m Lunges
50m Duck Walk

Weightlifting

(No Measure)

Barbell Safety
4:00
Squatting Safety
Pressing Movement Safety

Back Squat (3 x 5 @ 50%)

Gymnastics

Plank Holds (Tabata)

Metcon

Metcon (No Measure)

Partner WOD:
20:00 @ 80%
One athlete working at a time:
:30 Wall Balls (20/14)
:30 Step Up/Step Downs (24/20)
:60 rest as Partner does WB & BJ

*****10 Burpee Penalty for not smiling during the workout*****

*****10 Burpee Penalty for not high fiving your partner to change spots*****

Mobility

:30 Couch (per leg)
:30 Rest
:60 Couch (per leg)

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