5/16/14

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)

Strength

A: Deadlift (3 x 2.2.2 @ 20X1 (Rest 20 sec))

B1: SL SA KB Deadlift (3 x 10-12 (each leg) @ 22X1)

Single leg, drug Single arm, Kettlebell Deadlift

B2: Glute-Ham Raises (3 x 10)

Conditioning

C: Metcon (Time)

4 rounds of:
20x RKBS (70/44)
10x Wall Balls (20/14)
10x Box Jumps (24/20)