6
May
5/6/14
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
A1: Shoulder Press (3 x 6 @ 20X0)
A2: Weighted Pull-ups (3 x 6 (HEAVY))
A3: Banded Push-ups (3 x 20)
Conditioning
B: Metcon (Time)
3 Rounds:
5x Hang Power Clean (135/95)
10x Box Jumps (24/20)
15x HSPU
5x Hang Power Snatch (135/95)
10x Lateral Box Hops (over) (24/20)
15x T2B