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: Oly Wall Sit, Posterior Chain Floss, Elevated Pigeon
Strength & Skill
Deadlift (5-3-1-1-1-1-1)
Metcon
Metcon (AMRAP – Reps)
24Nov2014
Tabata Inversion
10 sec Work : 20 sec Rest
10 rds. of:
– Push Jerk
10 rds. of:
– Power Clean
10 rds. of:
– Weighted Pull Ups
**30 rds total, only 5 minutes of work.
**Weights are based on 70% -75% 1RM.