17
Mar
3/17/14
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 3 reps w/ 3 sec pause in the bottom
B: Power Clean and Jerk (10 x 2 (70%) (TnG))
*rest 30 sec btwn sets
Conditioning
C: 3/17/14 (Time)
5 Rounds:
10x Front Squats (155/105) Rx+ (135/95) Rx (115/75) Sc
10x Lateral Burpees over bar