3/3/14

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)

Weightlifting

A: Front Squat (3 x 5 (75%))

First 3 reps with 3 sec pause at bottom.

B: Hang Power Clean (8 x 15 sec on/15 sec off (135/95))

Quick as possible.

C: Back Rack Lunge (4 x 5 (each leg))

Metcon

D: 12 min AMRAP (3/3/14) (AMRAP – Rounds and Reps)

9x Deadlift (155/105)
12x HRPU
15x Box Jumps (24/20)
REST 3 MIN

E: 3 Rounds (3/3/14) (Time)

15x Thrusters (95/65)
15x C2B Pull-ups