5/23/14

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: Front Squat (@22X0 3 x 3.3, patient 3 x 2.2 (Rest 20 sec))

B: Deadlift (3 x 2.2.2.2 (Rest 30 sec))

Conditioning

C: Metcon (No Measure)

@90+ effort
8x 50m Sprints (Rest: 30 sec btwn)
rest 5 min and repeat