140303 Monday


Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 6-10:
Back Squats,
KB Windmill,
C2B Pull-up (Strict Rnd 1)
Wall Ball.

Strength/Skill Development

A1. : Sumo Deadlift (@21X0; 3-5 x 5)

A2. : Turkish Roll-ups (x 3-5/arm x 4)

Frist phase of the Turkish Get-up.


A1. : Metcon (AMRAP – Reps)

5 Rounds

30s AMRAP Wall Balls (NTE 20/14-10′)

30s Rest

A2. : Metcon (AMRAP – Reps)

30s AMRAP Hand Release Burpees

30s Rest

Alternate b/w A1/2 until all 5 rounds are completed. Record total WBs & total burpees as two scores.