2/21/14

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: Back Squat (12 reps @ 90%)

Complete and break up any way possible

B: Power Clean (3 reps every 30 sec. for 4 min)

*These must be done TNG (touch and go)

Metcon

C: Workout 1: Individual (2/21/14) (Time)

21-15-9:
Shoulder to OH (135/95)
T2B
REST 5 MIN

D: Workout 2: Partner (Time)

Partner 1:
3x Muscle Ups
6x Pistols
9x Deadlifts (225/155)
12x Box Jump Overs (30/24)

Partner 2:
500m Row
*Once P2 is done rowing, you switch roles. Each partner must row 500m 3x. P1 treats the rounds as a AMAP (as many as possible) session as you’re just to try and keep a good pace, DON’T CRUSH THROUGH IT!!!