18
Apr
4/18/14
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: Deadlift (1RM)
Gymnastics
B: Knees to squat to broad jump (3 x 5 (R: 45 sec))
Conditioning
C: Metcon (Time)
100x Double Unders
Handstand Walk 30 ft.
15x Hang Squat Clean (185/155) Rx+, here (155/115) Rx, and (135/95) Sc
Handstand Walk 30 ft.
30x Burpee Box Jump Overs (30/24) Rx+, (24/20) Rx, (20/12) Sc