140104 Saturday


Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes:
Mobility + 2-10:
Overhead Squat,
MB Get-up alternating,
MB Walking Lunge,
Hip Extension.

Strength/Skill Development

A1. : Deadlift ( @ 32X1; 2-2-2-2-2)

A2. : 1-arm DB Press (@ 22X1; 5-8 x 4)


Metcon (Time)

48 Double Unders
24 Steps MB Walking Lunge (12/leg)
12 MB Get-ups Alternating (6/side)

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