Main – CrossFit
Warm-up
Warm Up #4 (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Stretches: Elbow Extension, Pec/Lat, Single Leg Flexion
Strength & Skill
Ring Dips (10-10-10-10)
**Focus on dropping the hips down and keeping the chest upright.
**Build external rotation in the lockout on the top of the dip.
Pull-ups (10-10-10-10)
**Strict dead hang, no kip.
Metcon
Metcon (Time)
06Aug2014
21-15-9 Reps for Time:
-Front Squat (115# / 85#)
-Bar Over Burpees
**Pull barbell from ground.
**Burpees: Both feet leave and land on the ground at the same time.