Main – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Stretches: Anchored T-Spine, Single Leg Flexion.
Strength & Skill
Clean and Jerk ([7.5.3] 2-2-1-1-1-1)
Metcon
Metcon (8 Rounds for time)
23Feb2015
High Density, Work Capacity
8 rounds., 2 min. Per round.
Barbell Complex
5 x Deadlift
5 x Bent Rows
5 x Hang Clean
5 x Front Squat
5 x Push Press
5 x Back Squat
Weight: 115# / 85#