Main – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Stretches: Floor Sweep, T-Spine Smash
Strength & Skill
1: Shoulder Press ([7.5.3] 5-5-5-5)
2: Pistols (Reps 6-8-10-10/ Progression)
Metcon
Metcon (12 Rounds for time)
04Feb2015
12 min EMOM (time each Rd.)
1 x Clean
2 x Front Squat
3 x Push Press
Bar Weight:
Rx M-115# / F-85#
Scaled M-85# / F-55#
**Clean can go directly into the Front Squat. However, all Push Presses are performed from the start position. (no Thruster)
**Keep track of seconds it takes you to complete each round.
Cash Out
**Pick two mobility drills from the reference charts. Spend a time learning, performing and asking questions about them.