3/25/14

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: Shoulder Press (5 x 3)

A2: Dumbbell Row (5 x 8 (HEAVY))

Conditioning

B: (3/25/14) (Time)

4 Rounds:
15x Strict Push-ups
50x Double Unders
200m Farmer Carry (55/35)

After Bash

C: Plank Holds (5 min hold)

*every time you rest your clock stops.
*front or side planks count