10/09/2014

Main – CrossFit

Warm-up

(No Measure)

100m Jog
100m Frankensteins
100m Jog w/ Slam Ball
+
4:00 @ Moderate Pace
5 Fire Hydrants (per side)
5 Aqua Mans
5 Scap Push Ups
5 Cat Cows

Gymnastics

Pull-ups (Max Effort Ring Pulls or Pull Ups)

Metcon

Metcon (No Measure)

20:00 EMOM
5 Air Squats
2 Slam Ball
2 Slam Ball Burpee

Mobility

2:00 Pigeon Stretch per leg

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