Main – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: T-Twist/Scorpion, Rib Mobilization, Dislocates
Strength & Skill
Handstand Walk (Practice/Technique)
Forward & Backward Rolls (2/2-2/2-3/3-3/3)
Metcon
Metcon (AMRAP – Rounds)
15Jan2014
Put a little gymnastics in your life. 🙂
15 Min. AMRAP
2 x Bear Crawl
1 x Broad Jump
2 x Overhead Walking Lunge (45# / 25#)
1 x Forward Roll
**Movements are performed to length of mats.