10/01/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

400m run
3 Rounds:
5 lateral box jumps

Weightlifting

Back Squat (65%-75%-85% 5X5X5)

Metcon

Metcon (Time)

3 Rounds:
20 KB Swings (16kg/24/kg)
20 Box Jumps (20″/24″)
400m Run
20 Burpees
20 Wall Balls (14/20)

Mobility

Couch Stretch
4 Pos. Band Stretch

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