2/27/14

Main – CrossFit

Warm-up

Dynamic Flexibility (upper) (No Measure)

*20 reps of each done in dynamic/quick movements

Pass Through
Around the world (10 Right/10 Left)
Press (PVC)
Front Squat (PVC)
Ring Dips
Push-ups
100m Run

Weightlifting

A: Shoulder Press (1 x 3, online 1 x 2, story 3 x 1)

B1: Ring Dips (3 x 5.5.5 (R: 15 sec))

B2: Strict Pull Up (3 x 5.5.5 (R: 15 sec))

No kipping allowed

Metcon

C: 2/27/14 (Time)

Sets 1 & 3:
1000m Row
10x Power Snatch (155/105)

Set 2:
1 Mile Run
20 Overhead Squats (155/105)

*Rets 5 min between sets