20Oct2014

Main – CrossFit

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Warm-up

Warm Up #6 (Run) (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold
Stretches: Anchored T-Spine, Banded Hip Flexor, Pigeon

Strength & Skill

Cycle movements.

Handstand Push-ups (4 Rds of ME)

Turkish Get Up (3/3-3/3-3/3-3/3)

Metcon

Metcon (Time)

20Oct2014

4 Rds for Time of:

10 x Zots Press

100m Sprint

25 x Wall Balls

-Weights: Rx m-75# / f-55#

Scale m-45# / f-35#

-Balls: m-20# / f-14#