09/18/2014

Main – CrossFit

Warm-up

(No Measure)

200m Run w. Slam Ball
+
100m Slam Ball Lateral Toss

Gymnastics

Metcon (No Measure)

10 Min EMOM
Level 1 (0 Pull Ups)

7 Ring Pulls

Level 2 (1-5 Pull Ups)

3 Pull Ups

Level 3 (5+ Pull Ups)

5-6 Weighted or CTB

Sorensen Holds (3 x :45-:60)

:90 Rest Btw Sets

Metcon

Metcon (AMRAP – Rounds and Reps)

“Death by……Coaches Choice… :)”

Mobility

2:00 Banded Spider Man/Pigeon Hold
Per Leg

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