1/29/14

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)

Metcon

A: 10 Min Clock 1/29/14 (AMRAP – Reps)

2000 m Row
AMRAP remaining time:
10x UB HSPU
10x UB Muscle Ups or C2B Pull Ups
Rest 2 Min

B: 7 Min Clock 1/29/14 (AMRAP – Reps)

1000 m Row
AMRAP remaining time:
10x S2OH (185/135)
15x Ring Dips
Rest 2 Min

C: 5 Min Clock 1/29/14 (Time)

500 m Row
AMRAP remaining time:
10x Power Cleans (185/135)
20x Front rack lunges (185/135)
Rest 2 min

D: 3 Min Clock 1/29/14 (AMRAP – Reps)

MAX Burpees