09/09/2014

Main – CrossFit

Warm-up

(No Measure)

50m Jog
50m Skip
50m Backwards
50m Sprint
+
4:00 @ Moderate Pace
10 Scap Push Ups
10 Rocking Sumo Squats
10 Bridge Drills

Gymnastics

Ring Push Ups (3 x 6-8 )

:90 rest btw sets

Weightlifting

Power Clean (4 x 4 @ 75%)

:90 rest btw sets

Metcon

Metcon (AMRAP – Reps)

2:00 Max Effort
100m Sprint
10 Goblet Squats (1.5/1)
10 Jumping Lunges (total)
Max Burpees
5:00 Rest
x 3

RX+
GS = (2/1.5)
Lunges w/ KB
Max Burpee Box Jumps

Cool Down

2:00 Frog Stretch

Previous Post:

«

Next Post:

»