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4/24/14

24
Apr

4/24/14

Main – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

*Floor exercises to be done down and back

Knee 2 chest pulls
Quad Strech and touch toes
High knees
Butt kicks
Frankenstiens/Punter Kicks
Forward Lunge
Reverse Lunge w/ twist to front leg
Groin stretch
Inch Worm (down only)
Broad Jump (back only)

Strength

A1: Dumbbell Bench (4 x 12)

A2: Inverted Ring Rows (4 x 10)

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:
10x Front Rack Lunges (135/95)
100m Uneven Farmer Carry (M:70 & 53 W:53 & 35)
10x Pull-ups
*uneven farmer carry the heavier KB should be held down by your side while the lighter KB should be held in front rack position

After Bash

C: GHD Situps (3 x 15-20)

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