Main – CrossFit
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:
Pigeon (elevate), Band Pull, Interior & Exterior Hip Mobilization
Strength & Skill
Cycle movements.
Sumo Deadlift (7-7-7-7-7-7-7)
Ring Rows (150 Reps….Break Up As Needed.)
Metcon
Metcon (Time)
22Oct2014
21-15-9 Reps of:
-Front Squats
-Ring Push Ups
Weight:
Bar- Rx m-165# / f-115#
Scaled m-125# / f-75#