27
Mar
3/27/14
Main – CrossFit
Warm-up
Coaches Choice (No Measure)
Game Day: Relay (2 Rounds)
100m sandbag run
10 pull ups
10 pushups
10 burpees
partner up 2 or more and make it a competitive relay. break up exercises any way!
Weightlifting
A: Banded Bench Press (5 x 12)
B1: Fall Through Push-ups (3 x 20)
B2: Weighted Strict Pull Up (3 x 10)
use weighted belt or vest
Conditioning
C: 10 Min EMOM (3/27/14) (AMRAP – Reps)
5x S2OH (155/105) Rx+, more about (135/95) Rx, prostate (95/65) Sc
10x Wall Ball (20/14)
5x sit-ups (Rx+ weighted sit-ups, use bumper plate (25/10))