9/24/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

400 meter row
3 rds:
10 push-ups
15 air squats
20 split jumps

Weightlifting

Front Squat (5-5-5 (65%, 75%, 85%))

Metcon

Metcon (Time)

Buy in: 400 meter run
50 Double unders
50 Front Squats (65,95) Adv (75,115)
50 Dips
50 Double unders
Buy out: 400 meter run

Mobility

Lax ball in calves and bottom of foot
Quad stretch on the wall

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