9/3/2014

Main – CrossFit

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(No Measure)

400m run
5 burpees
5 KB swings
5 goblet squats
10 lunges

Box Jumps (1×10)

Plyometric & Ballistic Work
1×10 sitting position onto box
1×10 jumping off with one leg, rebounding with both
1×10 one legged jump onto box

Metcon (Time)

Performance & Fitness
3 Rounds
400m run
10 Burpees
15 Step up & over w/ KB (24,16kg) box height (24,20)
20 lunges w/kettlebell
25 KB Swings (24,16kg)

-rest 3 min b/t rds
-score: work-rest of 6min

Cool-down

1min each leg banded pull backs
1 min each leg banded pigeon

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