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