24
Apr
4/24/14
Main – CrossFit
Warm-up
Dynamic Warm Up (No Measure)
*Floor exercises to be done down and back
Knee 2 chest pulls
Quad Strech and touch toes
High knees
Butt kicks
Frankenstiens/Punter Kicks
Forward Lunge
Reverse Lunge w/ twist to front leg
Groin stretch
Inch Worm (down only)
Broad Jump (back only)
Strength
A1: Dumbbell Bench (4 x 12)
A2: Inverted Ring Rows (4 x 10)
Conditioning
B: Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
10x Front Rack Lunges (135/95)
100m Uneven Farmer Carry (M:70 & 53 W:53 & 35)
10x Pull-ups
*uneven farmer carry the heavier KB should be held down by your side while the lighter KB should be held in front rack position