4/10/14

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

A: Banded Bench Press (10 x 2)

B1: Inverted Barbell Row (3 x 15)

B2: Push Press (3 x 20)

Conditioning

C: 12 Min EMOM (4/10/14) (AMRAP – Reps)

Odd Min:
6x Hang Power Snatch (135/95) Rx+, patient (115/75) Rx, page (95/65) Sc

Even Min:
12x KB Swings (70/53) Rx+, (53/35) Rx, (35/26) Sc

After Bash

D: Tricep Work (1 x 100 (Skull Crushers))

*break up any way possible but try to get it done in the least amount of reps as possible