Call Us: (713) 855-5307 | Email Us

4/28/14

28
Apr

4/28/14

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

A: Back Squat (Max Reps @ 65% of 1RM)

*go until failure

B: Dumbbell Reverse Lunge (3 x 20)

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:
6x Hang Squat Clean (155/105)
12x T2B
400m Run

After Bash

D: Sprinter Sit-ups (1 x 100)

Leave a Reply