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4/3/14

3
Apr

4/3/14

Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

A: Banded Seated Strict Press (5 x 12)

B1: Dumbbell Alt. Bench Press (3 x 20)

B2: Strict Pull Up (3 x 15)

No kipping allowed

Conditioning

C: 4/3/14 Tabata Mash Up (AMRAP – Reps)

Sprinter Sit-ups
DB Row
Push Press

*20 sec on/10 sec off for 4 min at each station for a total of 12 min. One station must be completed for 4 min before moving on to the next station!!

After Bash

D1: Banded Row (3 x 40)

D2: Weighted Dips (3 x 15)

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