09/02/2014

Main – CrossFit

Warm-up

(No Measure)

200m
+
4:00 Moderate
10 Scap Push Ups
10 Rocking Sumo Squats
10 Bridge Drills

Gymnastics

Slam Ball Reverse Toss (200m (30/20))

Weightlifting

Power Clean (4 x 5 UB (50% of 1RM))

:90 rest btw sets

Metcon

Metcon (AMRAP – Reps)

:20 Max Slam Balls (30/20)
1:00 Rest
:20 Max Row (for calls)
1:00 Rest
:20 Max Burpees
x 5

Cool Down

1:00 Russian Baby Maker Holds
:30 Rest
x 2

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