09/17/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog
+
4:00 @ Moderate Pace
5 Bridge Drills
5 Cook Drills (per leg)
5 Fire Hydrants
5 Cat Cows

Weightlifting

Deadlift (3 x 3 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner:
20:00 AMRAP @ 80%
10 Push Jerk (95/65)
10 Front Rack Lunges (95/65)
200m Row

***One Person Working at a Time***

RX+
(135/95)

Mobility

:90 Anterior Delt Smash w/ Lax Ball/Rig
Per Shoulder

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