9/22/2014

Main – CrossFit

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(No Measure)

400m run
10 kb swings
10 goblet squats
5 burpees

Box Jumps (2×10)

plyometric box jump work
1. start on knees, jump to feet, then jump to a box (24/20)

2. Start on the box (12″), lead w/ 1 foot, land with 2 feet, then jump onto the box (24/20″)

Metcon (Time)

Performance
500m Row
30 KB Swings (24,16kg) Adv(32,24kg)
30 Wallballs (20,14#) Adv(30,20#)
10 Burpees
20 KB Swings
20 Wallballs
20 Burpees
10 KB Swings
10 Wallballs
30 Burpees
400m Run

Metcon (Time)

Fitness
500m row
20 KB Swings (20,12kg)
20 Wallballs (16,12#)
10 Burpees
15 KB Swings
15 Wallballs
15 Burpees
10 KB Swings
10 Wallballs
20 Burpees
200m Run

Cool Down

slow 150m jog
10 runners lunge
10 pigeon stretch
pvc pipe: 5 pass throughs, 5 around the worlds, 5 windmills

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