2/4/14

Main – CrossFit

Warm-up

Dynamic Flexibility (No Measure)

*20 reps of each
(this is a dynamic warm-up and everything should be done with quick movements)

Roll Back to Hurdler Stretch
Cross w/ leg swing
Scorpions
Pass Through w/ forward lunge
Around the World (10 left/10 right)
2 Rounds

Weightlifting

A: Power Clean (1RM (10-8-5-3-1…1…1))

B1: Chest-To-Bar Pull-ups (3×12)

If you can’t do strict C2B, do strict Pull Ups

B2: Handstand Push-ups (3×12)

Metcon

Chipper 2/4/14 (Time)

400m Run
Rest 1 min
200m Run
20x Ring Dips
20x Push Press (135/95) Rx+ (95/65) Rx
20x Box Jumps (30/24) Rx+ (24/20) Rx
20x Burpees
200m Run
Rest 1 min
400m Run