9/12/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds:
400 meter row
5 strict pull-ups
5 strict T2B
10 wall balls

Weightlifting

Turkish Get Up (2×3)

Metcon

Metcon (AMRAP – Reps)

3 Min AMRAP:
10 Wall Balls
5 over the box burpees (16,20)

rest 1 minute

3 Min AMRAP:
10 Front Squats (85,125#)
5 Push Presses (85,125#)

rest 1 minute

3 Min AMRAP:
10 KB swings (16,24kg)
5 T2B

Mobility

lax ball in pec
lax ball in glutes/quads

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