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3/11/14

11
Mar

3/11/14

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 5.5.5 @ 60% (R: 20 sec))

*Work on speed

A2: Strict Pull Up (3 x 3.3.3 (R: 20 sec))

No kipping allowed
*add weight if possible

Conditioning

B: 3/11/14 (AMRAP – Reps)

12 Min AMRAP:
10x S2OH (135/95)
10x Wall Balls (20/14)
10x SDHP

C: 1000m Run (Time)

1000m Run

After Bash

D: Sprinter Sit-ups (1 x 100)

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