Main – CrossFit
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Stretch: Single Leg Flexion, Interior/Exterior Hip Mobilization, Sink Mobile
Strength & Skill
Low Bar Back Squat ([6.3.1] 2-2-2-2-2-2)
Metcon
Metcon (Time)
14Jan2015
3 Rds. for Time of:
500m Row
20 x Dumbbell Snatch (50# / 35#)
10 x Chest to Bar
Cash Out
90/45/45 Plank
90 sec. Front
45 sec. Left
45 sec. Right