5/13/14

Main – CrossFit

Warm-up

Dynamic Flexibility (upper) (No Measure)

*20 reps of each done in dynamic/quick movements

Pass Through
Around the world (10 Right/10 Left)
Press (PVC)
Front Squat (PVC)
Ring Dips
Push-ups
100m Run

Strength

A: Shoulder Press (4 x 3.2.1 (rest 20 sec.))

*build each break

B1: Dumbbell Row (3 x 8 @ 20X2 (each arm))

B2: Dumbbell Alt. Bench Press (3 x 20)

Conditioning

Rest 3 min between Metcons

C: Metcon (AMRAP – Rounds and Reps)

7min AMRAP:

50x DU
25x Wall Balls (20/14)
10x Strict Pull Ups
50x DU

D: Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

Run 200m
20x OH Walking Lunges (45/25)
10x Strict HSPU
Run 200m