07/10/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B1: Floor Press (5 x 5)

B2: Weighted Strict Pull Up (5 x 6)

use weighted belt or vest

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Mins

10 KB Swings 70/44
15 Box Jumps 24″/20″

Rest 3 Mins

AMRAP in 7 Mins

20 V Twists 45/25(Each Side = 1 Rep)
16 OH Plate Walking Lunges 45/25