02/17/15

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B1: Seated Alternating Dumb Bell Press (4 x 8 )

Both DB must start in full lock out position overhead. Alternate by bringing right DB down and back up for one rep and alternate to left DB down and back up for second rep, help and so on.

B2: Inverted BB Rows (4 x 15 )

Feet on Box

Conditioning

C: Metcon (Time)

4 Rounds

3 Muscle Ups

5 Front Squats 185/115

7 HSPU

9 KB Swings 70/44

100 Double Under (Buy Out)