2/25/14

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

A1: Bench Press (3 x 2.2.2 (85-90%) (R: 30 sec))

A2: Deficit Handstand Push-ups (3 x 7.7.7 (R: 20 sec))

Round 1: men 2 45’s under each hand, women 1 45 under each hand.
Round 2: men 1 45 under each hand, women 1 25 under each hand.
Round 3: NO DEFICIT

A3: 500m Row (Time)

Max Effort 500m Row

A4: Box Jumps (3 x 15 (30/24))

A5: 250m Row (Time)

A6: Muscle-ups (3 x 8)

After Bash

B: 1-Mile Run (Time)

Max Effort 1-Mile Run