10/08/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog
+
5:00 @ Moderate Pace
5 Squat w/ :03 Pause
5 Super Mans
5 Primal Pass Throughs
5 Scorpions (per side)

Gymnastics

Metcon (No Measure)

:30 Left Plank
:30 Right Plank
:30 Plank
:30 Hollow Rocks
:30 Rest
x 4

Wall Walks (3 x 3)

:90 Btw sets

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Mobility

2:00 Corpse Stretch

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