9/26/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

200 meter run
3rds:
10 wall balls (14,20)
10 slam balls (20,30)
5 pull-ups

Gymnastics

Rope Climb (rope climb practice )

Metcon

Metcon (Time)

10 Rds:
150 meter run
1 rope climb
3 power snatches (65,95) Adv(95,135)

Mobility

4 position band stretch
hamstring band stretch

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