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: Single Leg Flexion, Bottom Squat Hold (x3), Dislocates
Strength & Skill
Low Bar Back Squat ([7.5.3] 2-2-1-1-1-1)
Metcon
Metcon (2 Rounds for reps)
22Dec2014
5 Min AMRAP of :
20 x Wall Balls (20# / 14#)
2 x Wall Walks
-Rest 2 Min-
6 Min AMRAP of :
Barbell Complex (6 Reps ea.)
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
Barbell Weight: Rx 115# / 85#,
Scaled 95# / 65#