Main – CrossFit
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Stretches: T-Twist/Scorpion, Instep, Floor Sweep
Strength & Skill
Evil Wheel (4 Rds of 10 reps)
95#/75#, Start position consist of supported knees to ground. Movement is a barbell roll out to a plank position and recover.
Good Mornings (4 Rds of 8-12 reps)
Strength & Skill
Metcon (AMRAP – Rounds and Reps)
21Jan2015
12 Min. AMRAP of:
10 x Ring Push-ups
10 x Power Snatch (95# / 65#)