11
Apr
4/11/14
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: Back Squat w/ chain (5 x 1 @ 1010×1 + 2 reps)
B: Barbell Box Step-up (3 x 20)
Conditioning
C: (4/11/14) For Time (Time)
50 Wall Balls (20/14)
25 T2B
40 Wall Ball
20 K2E
30 Wall Ball
15 T2B
20 Wall Ball
10 K2E
10 Wall Ball
5 T2B