Main – CrossFit
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Stretches: T-Twist/Scorpion, Floor Sweep, Pigeon
Strength & Skill
Halting Snatch Grip Deadlift (4-4-4-4)
Snatch Balance (4-4-4-4)
Metcon
Metcon (AMRAP – Rounds and Reps)
04Dec2014
14 Min AMRAP of:
10 x Ring Dips
3/3 x Turkish Getups (54# / 35#)
30 x Double Unders