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 Angel, T-Twist/Scorpion
Strength & Skill
1: 500m Row (Time)
Max Effort 500m Row
Review rowing technique & practice. Best 500m time out of two attempts.
2: Weighted Pull-ups (5-5-5-5-5)
Practice pull-up technique. Supplement with jumping pull-ups (x2)
Metcon
Metcon (Time)
11Feb2015
2 Rds for Time of:
10 x Ring Dips
20 x Dumbbell Snatch (50# / 35#)
30 x Goblet Squats (53# / 35#)
40 x Kettlebell Swings (53# / 35#)
50 x Double Unders
Cash Out
90/45/45 Plank (2 rds)
90 sec. Front
45 sec. Left
45 sec. Right