12/10/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

2 sets Suicides (rest 10sec)
2 Rounds:
5 Good Mornings w/ Barbell
10 Single leg Squats on box
5 Box Jumps
10 Supermans/Hollow Rock (5 ea.)

Weightlifting

Romanian Deadlifts (Work up to workout weight)

Metcon

Metcon (Time)

4 Rounds:
10 Romanian DL (135/95) Adv: (185/125)
15 Push-Ups
20 V-Ups
25 weighted Jumping Squats w/ slamball (30/20)

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