5/2/14

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

A: Back Squat (2 x 3, here 2 x 2, story 4 x 1)

*singles should be HEAVY, looking to hit a PR!!!

Metcon

B: Metcon (Time)

4 Rounds:
10x OH Plate Lunges (45/25)
200m Run
15x HR Burpees
200m Run
10 SDHP (95/65)
200m Run

After Bash

C1: Elevated Kettlebell Deadlift (3 x 10)

* HEAVY!!!!

C2: Glute-Ham Raises (3 x 10)