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4/18/14

18
Apr

4/18/14

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: Deadlift (1RM)

Gymnastics

B: Knees to squat to broad jump (3 x 5 (R: 45 sec))

Conditioning

C: Metcon (Time)

100x Double Unders
Handstand Walk 30 ft.
15x Hang Squat Clean (185/155) Rx+, here (155/115) Rx, and (135/95) Sc
Handstand Walk 30 ft.
30x Burpee Box Jump Overs (30/24) Rx+, (24/20) Rx, (20/12) Sc

After Bash

D1: Back Extensions (3 x 25)

D2: Plank Holds (3 x 60 sec.)

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