140320 Thursday

photo (43)

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 5-10:
Good Morning,
C2B Pull-up,
Wall Ball,
Sit-up.

Strength/Skill Development

A1. : Lunge Squat (@ 2011; 6-10/leg x 4. Rest 30s b/w legs & A2. )

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

A1. : Split Squat (@ 2011; 6-10/leg x 4. Rest 30s b/w legs)

A2. : Inverse Burpees (x 30s x 4 Rest 60s. )

WOD

A. : Metcon (AMRAP – Reps)

Complete 3 Rounds of:

60s Wall Balls (NTE 20/14/10′)

60s Rest

60s Bear Crawl (Turn every 50′. Every 25′ = 1 pt)

60s Rest

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