Main – CrossFit
Warm-up
Warm Up # 5 (No Measure)
Two Rounds
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Stretches: Pec/Lat, T-Spine Smash, Couch Stretch
Strength & Skill
**Cycle Movements**
Bench Press (5-5-5-5-ME (w/ Bands 50% Load))
Pendlay Row (5-5-5-5-ME )
Metcon
Metcon (AMRAP – Reps)
25Aug2014
32 Rounds of Tabata Fun!
8 Rounds each movement:
-Push Ups
-Pendlay Rows (155# / 105#)
-Wall Balls (20# / 14#)
-Toes To Bar
**One round = 20 seconds of max effort, 10 seconds of rest.