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4/30/14

30
Apr

4/30/14

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)

Gymnastics

A1: Handstand Walk (3 x 50 ft.)

A2: Pistols (3 x 20)

A3: Plank Holds (3 x 1 Min)

Conditioning

B: CFPB 4/30/14 (Time)

21-15-9:
Power Snatch (135/95) Rx+, abortion (115/75) Rx, (95/65) Sc
HSPU

* Buy out: 150 Double Unders
REST 2 MIN

C: Metcon (AMRAP – Reps)

5 Min AMRAP:
10x C2B Pull-ups
20x Sit-ups

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