Main – CrossFit
Warm-up
Warm Up # 3 (MLB) (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: Int/Ext Hip Mobilization, Single Leg Flexion, Band Pull
Strength & Skill
Low Bar Back Squat (5-5-5-5-5)
Good Mornings (10-10-10-10)
Metcon
Metcon (Time)
16Dec2014
21-15-9 Reps of:
– Overhead Press
– Deadlift
– L-Sit Pull-ups
Bar Weight- Rx 155#, 115#
Scaled 115#, 75#