2/10/14

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: Front Squat ((10-8-5-3) 1@90%, 2@90%, 3@90%, 2@90%, 1@90%)

B1: Good Mornings (3 x 6)

B2: Squat Clean (3 x 6)

Metcon

C: 3 Rounds: 1 min on/1 min off (AMRAP – Reps)

Deadlift (75-80%, drop each rep)
*if you get to 6 deadlifts, stop and rest the extra time
Row
Box Jump Overs (24/20)
Row
Thrusters (165/110, done in 3’s)

*on row every meter counts as a rep