09/12/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
4:00 @ Moderate Pace
5 Air Squats w/ :03 Pause
5 Fire Hydrants
5 Bird Dogs
5 Cobras

Weightlifting

Back Squat (1 x 20 (add 5-10#))

Floor Press (4 x 6-8 (1.5/1))

Metcon

Metcon (3 Rounds for reps)

5:00 AMRAP
100m Run
10 KBS (1.5/1)

2:00 Rest

5:00 AMRAP
100m Run
10 Goblet Squats (1.5/1)

2:00 Rest

5:00 AMRAP
100m Run
10 Burpees

RX+
KBS = (2/1.5)
GS = (2/1.5)
Burpee = Burpee Box Jump (24/20)
***Count 1 rep for every 100m completed*****

Mobility

2:00 Calf Lax Ball Smash

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