140106 Monday

1606424_10102126761240454_1186316301_o

1606424_10102126761240454_1186316301_o

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes:
Mobility+ 5-10:
Sumo Deadlift,
H/R Push-up,
Wall Ball,
Rowling.

Strength/Skill Development

A1. : Lunge Squat (@ 2011; 5-8/leg x 4)

From lunge position, hold DBs at side and control back knee down to floor & back up.

A1. : Split Squat (@ 2011; 5-8/leg x 4)

A2. : BTN Press (@ 2012; 4-8 x 3)

WOD

Metcon (AMRAP – Reps)

Complete 4 Rounds of:

H/R Push-ups
Rest 30s
Wall Balls
Rest 30s
Bear Crawl (1 point for every 6ft)
Rest 30s
Row (Cals)
Rest 30s