5/7/14

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

A1: Back Squat (3 x 10)

A2: Weighted Russian Step ups (3 x 8 (each leg))

B1: Barbell Row (3 x 7)

B2: Powell Raises (3 x 15)

*light weight, visit this slow controlled movement

Conditioning

C: Metcon (AMRAP – Reps)

10 rounds:
20 sec. ALL OUT SPRINT ROW
-rest 20 sec-
20 sec ALL OUT SPRAWLS (no push-up burpee)
-rest 10 sec-
*half of the class start on row, and the other half start on sprawls