19
Mar
3/19/14
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)
Weightlifting
A1: Back Squat (3 x 1 @1010×1)
A2: Power Snatch (3 x 2 (70%) (TnG) )
rest 30 sec between sets
Conditioning
B: 3/19/14 (Time)
5 Rounds:
250m Row
15 HSPU
200m Run
15 Deadlift (205/155) Rx+ (155/105) Rx (135/95) Sc