09/04/2014

Main – CrossFit

Warm-up

(No Measure)

400m Jog
+
Coaches Choice for Dynamic Use of Slam Balls 🙂

Gymnastics

Metcon (No Measure)

10 Min EMOM
Level 1 (0 Pull Ups)

5 Ring Pulls

Level 2 (1-5 Pull Ups)

2-3 Pull Ups

Level 3 (5+ Pull Ups)

4-5 Weighted or CTB

Metcon

Metcon (No Measure)

21 Min EMOM
Min 1 – 10 WB (20/14)
Min 2 – 10 Lunges
Min 3 – 10 KBS (1.5/1)

RX+
WB = SB (30/20)
Lunges = Weighted w/ SB
KBS = KB Snatches (1.5/1)

Mobility

:90 Banded Bully
+
:90 Posterior Delt Smash w. Lax Ball

Previous Post:

«

Next Post:

»