Main – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Floor Sweep, Couch, Sampson
Strength & Skill
High-Hang Snatch (3-3-3-3-3)
Ring Dips (10-10-10-10)
Metcon
Metcon (AMRAP – Rounds and Reps)
28Nov2014
12 Min AMRAP
-Increasing Reps (1, 2, 3, 4, etc.)
1 x Sprint
1 x Bear Crawl
1 x Box Jump (30″ / 25″)
Then,
2 x Sprint
2 x Bear Crawl
2 x Box Jump (30″ / 25″)
Then,
3 x Sprint
3 x Bear Crawl
3 x Box Jump (30″ / 25″)
Continue increasing for 12 min.