Main – CrossFit
Warm-up
Warm Up #2 (No Measure)
Complete 2 rounds
Row 300m
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Stretches: T-Spine Smash, Pec/Lat, Glute/Ham Tack & Floss
Strength & Skill
Cycle movements. Keep 2 minutes between reps on DL. Create POA on DL’s before lifting…..try to hit the last two rounds at 90% plus.
Deadlift ([7-5-3] 5 Rounds of 3 to 5 reps )
Dynamic Push Ups (Split to choosing, but total 150 reps.)
Metcon
Metcon (No Measure)
09Oct2014
…….Easy Listening. :-)……..
Back 135# / 95#
-or-
Front 115# / 80#
-or-
Over 95# / 65#