3/24/14

Main – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

*Floor exercises to be done down and back

Knee 2 chest pulls
Quad Strech and touch toes
High knees
Butt kicks
Frankenstiens/Punter Kicks
Forward Lunge
Reverse Lunge w/ twist to front leg
Groin stretch
Inch Worm (down only)
Broad Jump (back only)

Weightlifting

A: Front Squat (12 (60%), erectile 8 (65%), abortion 4 (70%))

B1: GHD Situps (3 x 12)

B2: Back Extension + Glute-Ham Raise (3 x 12)

1 Back extension + 1 Glute-ham raise = 1 rep

B3: Russian Kettlebell Swing (3 x 12 (70/53))

Conditioning

C: 5 min AMRAP (3/24/14) #1 (AMRAP – Reps)

4x Thrusters (165/115)
8x Burpees
Rest 2 min

D: 5 min AMRAP (3/24/14) #2 (AMRAP – Reps)

6x Thrusters (135/95)
8x Bar Facing Burpees
Rest 2 min

E: 200m Run (Time)

Max effort 200m run
2x and log best time