Main – CrossFit
Warm-up
Warm Up #4 (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Stretches: Band Pull, Interior/Exterior Mobilization, Rib Mobilization
Strength & Skill
Overhead Squat (3/10-3/10-3/10)
**Build up to 85% 1RM, for 3 rep.
**Use 40-50% 1RM, for 10 rep.
Squat Snatch (5-5-5)
Metcon
Metcon (Time)
20Aug2014
4 Rounds For Time of:
10 x Deadlifts (225# / 185#)
250 meter Run
10 x Handstand Push Ups