2/7/14

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: Sumo Deadlift (1 Rep Max (10-8-5-3-1…1…1))

B1: Elevated Kettlebell Deadlift (3 x 15)

B2: Glute-Ham Raises (3 x 10)

Metcon

C: 15 Min AMRAP (2/7/14) (AMRAP – Rounds and Reps)

20x KB swings (53/35)
15x Front Squat (155/115) Rx+ (135/95) Rx
10x GHD sit-ups
5x Clusters (SQ Clean Thruster) (155/115) Rx+ (135/95) Rx