9/6/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400 meters
10 ring rows
15 push-ups
20 GHD sit-ups
25 back extensions

Skill

3 sets of 20 calorie row sprints

Metcon

Metcon (Time)

400 Meter Run
60 Double Unders
40 KB Swings (16,24kg)
20 Wall Balls (14,20#)
rest 1 minute
200 Meter Run
50 Double Unders
30 KB Swings
15 Wall Balls
rest 30 sec
150 Meter Run
40 Double Unders
20 KB Swings
10 Wall Balls

Mobility

Banded wall sit
Banded pigeon stretch
4 position overhead band stretch

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