09/19/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
4 Min @ 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#))

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Mobility

2:00 Abductor Foam Roll (per leg)

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