29Oct2014

Main – CrossFit

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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:

Pigeon (elevate), Band Pull, Interior & Exterior Hip Mobilization

Strength & Skill

Deadlift (5-5-3-3-2-2)

Metcon

Metcon (Time)

29Oct2014

Chipper for time of:

50-40-30-20-10 Reps

Wall Balls (20# / 14#)

Double Unders

Sit Ups