09/30/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
20m Frankensteins
20m Aligator Crawl
20m Hurdle Drill
20m Front Lunges w. Rotation

Gymnastics

Pull-ups (Practice)

Level 1 (0 Strict Pull Ups)

10 Ring Pulls w/ :03 Negative
Rest :30
x 5

Level 2 (1-8 Strict Pull Ups)

5 Strict or 10 Kipping PU
Rest :30
x 5

Level 3 (8+ Strict Pull Ups)

7 CTB
Rest :30
x 5

Weightlifting

Power Clean (3 x 2 @ 90%)

2:00 rest btw sets

Metcon

Metcon (Calories)

:60 Max Effort Rows
2:00 Rest
x 6

Cool Down

2:00 per leg
Abductor Roll Out

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