1
May
5/1/14
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
A: Bench Press (Max Reps @ 65% of 1RM)
B1: Banded Rear Delt Raise (4 x 20)
*use DB…stay light
B2: Dips (4 x 20)
Conditioning
C: Metcon (Time)
5-10-15-10-5 of:
Hang Power Clean (205/115) Rx+, information pills (135/95) Rx, (95/65) Sc
25-20-15-20-25 of:
Box Jumps (24/20)
After Bash
D: Weighted Strict Pull Up (3 x 15)
use weighted belt or vest