11
Mar
3/11/14
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
A1: Bench Press (3 x 5.5.5 @ 60% (R: 20 sec))
*Work on speed
A2: Strict Pull Up (3 x 3.3.3 (R: 20 sec))
No kipping allowed
*add weight if possible
Conditioning
B: 3/11/14 (AMRAP – Reps)
12 Min AMRAP:
10x S2OH (135/95)
10x Wall Balls (20/14)
10x SDHP
C: 1000m Run (Time)
1000m Run