12Aug2014

Main – CrossFit

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Warm-up

Warm Up # 5 (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: Pec/Lat, Band Pull, Pigeon

Strength & Skill

Cycle movements.

Bench Press (5-5-3-3-MR-MR)

75%-80%-85%-90%-90%-80%

Shoot Throughs (MR-MR-MR-MR)

*Slow steady controlled movements.

Metcon

Metcon (Time)

12Aug2014

4 Rounds for Time:

15 x Push Ups
30 x Kettlebell Swings
15 x Front Squats (115# / 95#)
30 x Double Unders

18 Minute Time Cap