5/21/14

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)

Gymnastics

A1: Handstand Walk (3 x 50 ft.)

A2: L-Sit (3 x 20 sec)

A3: Russian Kettlebell Swing (3 x 25 (HEAVY))

A4: Plyo Push-up (3 x 15)

* men use 2 45# plates under each hand
*women use 2 25# plates under each hand

Conditioning

REST 2 min btwn Metcons

B: Metcon (Time)

4 rounds of:
5x Squat Cleans @ 75%
10x HSPU

C: Metcon (Time)

4 rounds of:
5x Jerks @ 75%
15x Box Jumps