3/13/14

Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

A: Shoulder Press (1 x 5, link 1 x 4, viagra 60mg 1 x 3, 1 x 2, 1 x 1)

B1: Barbell Upright Row (3 x 15)

B2: Med Ball Plyo Push-up (3 x 25)

*use slam ball

C1: Tricep Work (3 x 20)

*choose any tricep movements you wish to perform

C2: Ab Work (3 x 20)

*choose any ab movements you wish to perform

Conditioning

D: 400m Run (Time)

Max Effort 400m Run