11/08/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds
200 meter run
5 push-ups
10 wallballs
15 walking lunges w/wallball overhead

Gymnastics

Hollow Rock/ Supermans (2×20 sec HR/SM)

Hollow rock kip on the bar – then transfer to kipping pull-ups

Metcon

Metcon (Time)

3 rounds:
200 meter row sprint
15 HR push-ups
Then….
10 ring dips, Adv 5 Bar MU
15 Push Jerks (75,115) Adv (95,135)
30 Back Squats (75,115) Adv (95,135)

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