5/5/14

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)

Auxilary

A1: Sled Push (4 x 100ft.)

A2: Sliders (4 x 15)

Conditioning

Half of the class will start on the first WOD, and the other half will start on the second WOD and then switch.

B: Metcon (Time)

2 Rounds:
Row 500m
20x KB Swings (70/53)
20x HSPU
*REST 3 MIN

C: Metcon (Time)

2 Rounds:
Run 600m
40x Walking Lunges
20x DB S2OH (55/35)

After Bash

D: GHD Situps (1 x 100)

*break it up any way you want. If you can’t do 100 then do as many as you can complete. Remember to keeps reps below 20 at a time.