2/24/14

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 (1 (90%), salve 2 (90%), 3 (90%), 4 (90%))

B1: Snatch (8 x 1)

B2: Hang Snatch (8 x 1)

Metcon

C: 2/24/14 (AMRAP – Reps)

4 Rounds: (:30 sec @ each station)
Walking Lunges
Hand Release Push-ups
KB Swing (53/35)
GHD Sit-ups
Box Jump Overs (30/24)

*Rest 1 min b/w rounds