09/26/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
10 Single Leg DL’s
10 Dive Bombers
10 Bird Dogs
10 Fire Hydrants
x 2

Weightlifting

Back Squat (1 x 20 (add 5-10#))

Bench Press (3 x 4 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP
100m Farmers Walk (1.5/1)
20 Lunges
40 DU (120 Singles)

RX+
FW = (2/1.5)

Mobility

2:00 Assisted Walk Squats

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