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5/6/14

6
May

5/6/14

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

Strength

A1: Shoulder Press (3 x 6 @ 20X0)

A2: Weighted Pull-ups (3 x 6 (HEAVY))

A3: Banded Push-ups (3 x 20)

Conditioning

B: Metcon (Time)

3 Rounds:
5x Hang Power Clean (135/95)
10x Box Jumps (24/20)
15x HSPU
5x Hang Power Snatch (135/95)
10x Lateral Box Hops (over) (24/20)
15x T2B

After Bash

C: Banded Lat pull downs (3 x 30)

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