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5/1/14

1
May

5/1/14

Main – CrossFit

Warm-up

Dynamic Flexibility (upper) (No Measure)

*20 reps of each done in dynamic/quick movements

Pass Through
Around the world (10 Right/10 Left)
Press (PVC)
Front Squat (PVC)
Ring Dips
Push-ups
100m Run

Weightlifting

A: Bench Press (Max Reps @ 65% of 1RM)

B1: Banded Rear Delt Raise (4 x 20)

*use DB…stay light

B2: Dips (4 x 20)

Conditioning

C: Metcon (Time)

5-10-15-10-5 of:
Hang Power Clean (205/115) Rx+, information pills (135/95) Rx, (95/65) Sc
25-20-15-20-25 of:
Box Jumps (24/20)

After Bash

D: Weighted Strict Pull Up (3 x 15)

use weighted belt or vest

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