3/6/14

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 (5 x 2 @55×1 (55%))

A2: Back Squat (5 x 1 )

*start 10 lbs heavier than your 55% and add 10 lbs each set.

B: Bench Press (3 x 3.3 (75%) (R: 30 sec))

Conditioning

C: 3/6/14 (AMRAP – Rounds and Reps)

15 min AMRAP:
400m Run
30x Burpees
20x Pull-ups
10x GHD sit-ups