09/23/2014

Main – CrossFit

Warm-up

(No Measure)

100m Jog
+
4 Min @ Moderate Pace
5 Air Squats w/ :03 Pause
5 Dive Bombers
5 Spider Mans
5 Scap Push Ups

Gymnastics

Handstand Push-ups (Work)

Level 1 (0 Strict HSPU)

:20 Static Hold @ top of Walk Walk or Hand Stand
x 5

Level 2 (1-8 Strict HSPU)

HSPU
3 x 6-8 UB

Level 3 (8+ Strict HSPU)

Deficit HSPU
3 x 4-5 @ 4″-6″

Weightlifting

Power Clean (4 x 3 @ 85%)

:60 rest btw sets

Metcon

Metcon (Time)

10 Rounds
10 KBS (1.5/1)
10 Goblet Squats (1.5/1)
10 Lunges (total)
Rest :30

RX+
KBS = 10 KB Snatch (1.5/1)
Lunges = Weighted w/ KB

Cool Down

2:00
Hamstring Smash w/ Lax Ball

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