3/10/14

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 (3 x 5 (first 2 reps w/ 3 sec pause in bottom))

*Add 5-10 lbs from last week

B: Power Clean (4 x 0:30 on/0:30 off max reps)

Conditioning

C: 3/10/14 (Time)

2 Rounds:
250m Row
15x Thrusters (95/65)
20x Burpees
15x Thrusters (95/65)
250m Row

After Bash

Please stay after class if necessary to get this work done!!!

D1: Reverse Hypers (3 x 25)

D2: Banded Tricep Pull-downs (3 x 25)