Main – CrossFit
Warm-up
Warm Up # 1 (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Stretches:
Pigeon (elevate), Band Pull, Interior & Exterior Hip Mobilization
Strength & Skill
Push Jerk (5-5-3-3-1-1)
Metcon
Metcon (AMRAP – Rounds and Reps)
01Aug2014
12 Min AMRAP:
15 x Push Jerks (115# / 85#)
250 meter Sprint
15 x Cleans (115# / 85#)
250 meter Plate Run (45# / 25#)
Finish with:
Load all plates from run on Prowler and team pull 250 meters