9/2/2014

Main – CrossFit

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(No Measure)

2 rounds
150m run
10 kipping swings
10 hollow rocks
20 singles backwards

Weighted Pull-ups (3 sets of 5)

3×5 inverted ring rows w/ 2 sec hold up top

-b/t sets do 20 double unders

Metcon (Time)

Performance & Fitness
4 Rounds
400m run
16 Pull-ups, Adv C2B
40 Double Unders (scaled 30 sec of DU work)

Cool-down

slow jog 100m
walk 100m
4 pos band stretch
30 sec hold calf stretch each leg
30 sec hold couch stretch each leg

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