Main – CrossFit
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: Foam Roll Back, T-Twist/Scorpion
Strength & Skill
Deadlift (5-5-5-5-5-5)
*Warm up to your 85% 1RM, then start your sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
27Aug2014
Work Capacity & Recovery
3 Min AMRAP
10 x Power Snatch
5 x Box Jumps
– 2 Min Rest –
3 Min AMRAP
10 x Power Clean
5 x Burpees
– 2 Min Rest –
3 Min AMRAP
10 x Push Jerk
5 x Jump Lunge (L/R=1)
**Barbells set @ 95# / 65#