3/31/14

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

A: Box Squat (5 x 15)

Back squat with a wide stance on a box that is just below parallel and explode straight up with knees driven out

B: Every 30 sec for 5 min (3/31/14) (AMRAP – Reps)

1x Hang Clean
1x Hang Power Clean

(155/115) Rx+, approved (135/95) Rx, buy (115/75) Sc

Conditioning

C: 3/31/14 (Time)

At the top of each min:
4x Power Clean (155/105) Rx+, (135/95) Rx, (95/65) Sc
8x Wall Balls (20/14)
Remaining time: Double Unders

*Go until you reach 200 Dubz

After Bash

D1: GHD Situps (3 x 20)

D2: Sorenson Hold (3 x 60 sec)

*Each sec counts as a rep