2/5/14

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)
2 Rounds

Gymnastics

A: Handstand Walk (10 Min Practice)

Weightlifting

B1: Thruster (2×25)

B2: Glute-Ham Raises (2×20)

Use sliders if you can’t complete all 20 reps on GHR

Metcon

C: 3 Rounds (Time)

10 Toes-2-Bar
20 OH Walking Lunge (45/25)
REST 1 MIN then start D.

D: 3 Rounds (Time)

10 Box Jumps (30/24) Rx+ (24/20) Rx
15 Russian KB Swings (70/53) Rx+ (53/44) Rx
REST 3 MIN then repeat both C & D and record best time of each.