23Aug2014

by | Aug 23, 2014 | WOD

Main – CrossFit

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Warm-up

Warm Up # 1 (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

Metcon

Metcon (AMRAP – Rounds and Reps)

23Aug2014

4 Rounds of:

60 sec AMRAP each movement.

-Chest to Bar Pull Ups
-Overhead Squat (65# / 45#)
-Box Jumps (25″ / 20″)
-Kettlebell Swings (53# / 35#)
-Rest

Count total reps of each movement.