01/22/2014

Main – CrossFit

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Warm-up

Warm-up (No Measure)

butt kicks down and back
grapevine down and back
frog jumps down and back
10 dips
10 toes to bar
10 push-ups
15 walking lunges
15 box jumps

Weightlifting

Power Clean + Push Jerk (Every 30 sec for 4min 2PC + PJ at 65%)

Metcon

Metcon (Time)

2 rounds: rest 5min b/t rounds
15-12-9
Front Squats (95,65)
Burpees

No one goes up in weight! Move fast!

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