Main – CrossFit
Warm-up
Warm Up # 1 (Jump Rope) (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: Band Pull, Banded Hip Flexor, Floor Sweep
Strength & Skill
1a: Barbell Row (8-8-8-8-8)
1b.: Single Arm Dumbell Press (10-8-5-5-5)
Metcon
1: 1000m Row (Time)
Max Effort 1000m Row
Rest two minutes, then start second part.
2: Metcon (AMRAP – Rounds and Reps)
02Mar2015
10 Min AMRAP
10 x Overhead Reverse Lunge
7 x Pull-Ups
**Bar weight- 95# / 65#
Cash Out
Boat Pose (3 Rds Max Hold)
Hold for as long as possible without compensating form or collapsing.