1/31/14

Main – CrossFit

Warm-up

Dynamic Flexibility (No Measure)

*20 reps of each
(this is a dynamic warm-up and everything should be done with quick movements)

Roll Back to Hurdler Stretch
Cross w/ leg swing
Scorpions
Pass Through w/ forward lunge
Around the World (10 left/10 right)

Weightlifting

A: Overhead Squat (1 Rep Max (10-8-5-3-1…1…1))

B1: Zots Press (3 x 2)

B2: Overhead plate walking lunge (3 x 10)

males 45# plate
females 25# plate

B3: Reverse Hypers (3 x 25)

Metcon

C: J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups