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4/11/14

11
Apr

4/11/14

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

A: Back Squat w/ chain (5 x 1 @ 1010×1 + 2 reps)

B: Barbell Box Step-up (3 x 20)

Conditioning

C: (4/11/14) For Time (Time)

50 Wall Balls (20/14)
25 T2B
40 Wall Ball
20 K2E
30 Wall Ball
15 T2B
20 Wall Ball
10 K2E
10 Wall Ball
5 T2B

After Bash

D: Sliders (3 x 25)

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