1/27/14

Main – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

*Floor exercises to be done down and back

Knee 2 chest pulls
Quad Strech and touch toes
High knees
Butt kicks
Frankenstiens/Punter Kicks
Forward Lunge
Reverse Lunge w/ twist to front leg
Groin stretch
Inch Worm (down only)
Broad Jump (back only)

Weightlifting

A: Back Squat (10 x 2)

Strict 30 second rest between sets to work on dynamics and minimal rest.

B: Ring Plank Hold (4 x 45 seconds)

Metcon

C: 1/27/14 Tabata Mash Up (AMRAP – Reps)

20 sec on/10 sec rest for 12 min.

Shuttle sprints
Russian KB Swing (53/35)
Sit Ups