4/7/14

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: Banded Back Squat (10 x 2 (warm-up 8-5-3))

B1: Squat Clean + Power Clean (6 x 1+1 (80% Squat Clean))

Conditioning

C: 4 Rounds (4/7/14) (Time)

Run 200m
15x Ring Push-ups
Run 200m
15x Wall Balls (20/14)

After Bash

D: Good Mornings (3 x 20 )

Males 95#
Females 65#