25
Feb
2/25/14
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
Weightlifting
A1: Bench Press (3 x 2.2.2 (85-90%) (R: 30 sec))
A2: Deficit Handstand Push-ups (3 x 7.7.7 (R: 20 sec))
Round 1: men 2 45’s under each hand, women 1 45 under each hand.
Round 2: men 1 45 under each hand, women 1 25 under each hand.
Round 3: NO DEFICIT
A3: 500m Row (Time)
Max Effort 500m Row
A4: Box Jumps (3 x 15 (30/24))
A5: 250m Row (Time)
A6: Muscle-ups (3 x 8)
After Bash
B: 1-Mile Run (Time)
Max Effort 1-Mile Run