09/25/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
20m Lunges w/ Rotation
20m Reverse Lunges w/ Rotation
20m Aligator Crawl
20m Bear Crawl
20m Hurdle Drills

Gymnastics

Metcon (No Measure)

10 Min EMOM
Level 1 (0 Pull Ups)

8 Ring Pulls

Level 2 (1-5 Pull Ups)

3-4 Pull Ups

Level 3 (5+ Pull Ups)

6-7 Weighted or CTB

Plank Holds (3 x :60)

:30 Rest Btw Sets

Metcon

Metcon (No Measure)

20 Min EMOM
Even – 3 Power Cleans @ 70%
Odd – 7 Bar Facing Burpees

Mobility

:90 Banded Super Front Rack
per arm

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