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: Super Rack, T-Spine Smash
Strength & Skill
1a: Front Rack Lunge (6-8-10-10-10)
1b.: Strict Toes-To-Bar (10-10-10-10)
Metcon
Metcon (AMRAP – Rounds and Reps)
11Mar2015
Work Capacity, Ascending 12 minute AMRAP of:
12 x Double Unders
8 x Power Snatch (95# / 65#)
4 x Pistol Squats
14 x Double Unders
10 x Power Snatch
6 x Pistol Squats
16 x Double Unders
12 x Power Snatch
8 x Pistol Squats
18 x Double Unders
14 x Power Snatch
10 x Pistol Squats
20 x Double Unders
16 x Power Snatch
12 x Pistol Squats
22 x Double Unders
18 x Power Snatch
14 x Pistol Squats
**Continue with rep scheme until time is up.