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: Hip Flexor, T-Spine Smash, Oly Wall Sit
Strength & Skill
Prior to squatting:
** Motor Control- Use the bands around the mid thighs, while performing air squats. This drill is to help find and continue the slight torsion in the hips.
Back Squat (6 Rounds of 3 to 5 reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
17Oct2014
10 Round of High Density Work
Every 1:30 min Complete:
10 x Air Squats
5 x Jump Squats
5 x Pull Ups
10 x Jump Lunge (L/R=1)