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3/19/14

19
Mar

3/19/14

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)

Weightlifting

A1: Back Squat (3 x 1 @1010×1)

A2: Power Snatch (3 x 2 (70%) (TnG) )

rest 30 sec between sets

Conditioning

B: 3/19/14 (Time)

5 Rounds:
250m Row
15 HSPU
200m Run
15 Deadlift (205/155) Rx+ (155/105) Rx (135/95) Sc

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