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3/27/14

27
Mar

3/27/14

Main – CrossFit

Warm-up

Coaches Choice (No Measure)

Game Day: Relay (2 Rounds)
100m sandbag run
10 pull ups
10 pushups
10 burpees

partner up 2 or more and make it a competitive relay. break up exercises any way!

Weightlifting

A: Banded Bench Press (5 x 12)

B1: Fall Through Push-ups (3 x 20)

B2: Weighted Strict Pull Up (3 x 10)

use weighted belt or vest

Conditioning

C: 10 Min EMOM (3/27/14) (AMRAP – Reps)

5x S2OH (155/105) Rx+, more about (135/95) Rx, prostate (95/65) Sc
10x Wall Ball (20/14)
5x sit-ups (Rx+ weighted sit-ups, use bumper plate (25/10))

After Bash

D1: Tricep Work (3 x 20)

D2: Ab Work (3 x 20)

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