08/28/2014

Main – CrossFit

Warm-up

Super Hero Warm Up (No Measure)

400m Jog
+
4 Mins @ Medium Pace:
10 Super Mans
10 Spider Mans
10 Aqua Mans (per side)

Weightlifting

Plank Holds (:60 Plank Hold (after each set of DL’s))

Deadlift (2 x 10 @ 30%)

Use Hook Grip for all Reps

Deadlift (3 x 5 @ 50%)

Use Hook Grip for all Reps

Metcon

Metcon (No Measure)

2 Rounds
Not for Time:
400m Run
15 Dive Bomber Push Ups
30 Air Squats w/ :03 Pause
Rest :60

Mobility

:60 Shoulder/Pec Smash w. Lax Ball

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