Main – CrossFit
Warm-up
Warm Up # 3 (MLB) (No Measure)
Two Rounds
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Stretches: Super Rack, Oly Wall Sit, Single Leg Flexion
Strength & Skill
Focus stretching between rounds. Start identifying mobility issues and associate them with the reference board.
Front Squat ([7.5.3] 5-5-5-5)
Clean Pull (3-3-3-3)
Metcon
Metcon (2 Rounds for reps)
05Jan2015
Thruster Ladder (60-70% of 1RM)
Rest 5 Min.
Snatch Ladder (60-70% of 1RM)
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.