Main – CrossFit
Warm-up
Warm Up #2 (No Measure)
Complete 2 rounds
Row 300m
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Stretch: Elevated Pigeon, Super Rack, Dislocates, Anchored T-Spine
Strength & Skill
Front Rack Lunge (5-5-5)
High-Hang Clean (5-5-5)
Metcon
Metcon (AMRAP – Rounds)
15Sept2014
4 min AMRAP (0:00)-
5 x Hang Squat Clean (95# / 65#)
10 x Handstand Shoulder Tap
20 x Double Unders
Rest 1 min
3 min AMRAP (5:00)-
5 x Hang Squat Clean
10 x Handstand Shoulder Tap
20 x Double Unders
Rest 1 min
2 min AMRAP (9:00)-
5 x Hang Squat Clean
10 x Handstand Shoulder Tap
20 x Double Unders