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