8/26/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

Run 350 meters
15 push-ups
15 good mornings w/barbell
15 front squats with barbell
20 sit-ups
20 sec L-sit hold on rings

Skill

Row Sprints
4 rounds: 30 sec work/ 30 sec rest

Metcon

Metcon (AMRAP – Reps)

3 Min AMRAP at each station:

1. 10 burpees
10 power snatches (65#,95#)

2. 10 push press (65#,95#)
10 box jumps (20, 24)

3. 10 SDHP (65#,95#)
30 DU

4. Row for max meters

30 sec rest between each station

Mobility

lax ball in calves
lax ball in pec/scalp