09/03/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog
+
Coaches Choice Dynamic Warm Up

Weightlifting

Push Jerk (3 x 5 @ 70% of Push Press 1RM)

Deadlift (3 x 5 @ 70%)

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
If doing singles, 3x as many
ie. 50=150, 40=120…

Mobility

:90 Psoas/QL Smash with Lax Ball
Per Side

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