3/5/14

Main – CrossFit

Warm-up

Dynamic Flexibility (upper) (No Measure)

*20 reps of each done in dynamic/quick movements

Pass Through
Around the world (10 Right/10 Left)
Press (PVC)
Front Squat (PVC)
Ring Dips
Push-ups
100m Run

Weightlifting

A1: Overhead Squat (3 x 3.3 (R: 30 sec))

A2: Hang Power Snatch (3 x 15 sec on/15 sec off for 3 rounds (95/65))

A3: Double-Unders (3 x 50)

A4: Burpees (3 x 20)

A5: Double-Unders (3 x 50)

A6: Pistols (3 x 20)

*this is a super set, look all to be done one station right after the other without rest. 3 times through. TREAT THIS AS A WOD!!!

*REST 60 SEC. BETWEEN ROUNDS

Conditioning

B: 10 sec. Sprints (No Measure)

Sprints:
10x 10 sec on/45 sec off