140403 Thursday

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 4-8:
Wall Balls,
MB Get-up
Box Jump (Step-down).

Strength/Skill Development

Spend 20 minutes working through A1/A2/A3:

A1. : Turkish Get Up (x 2/arm. )

A2. : Unilateral Ring-Row (@ 21X1; 4-6/a x4. Inches -base of rings -armpit.)

Ring-row with 1-arm. Focus on keeping torso square.

A3. : Box Jumps (AMRAP in 20s. Note best reps/heigh in 20s. )


Metcon (Time)

21 Wall Balls (20/14lbs/10′)
21 Kettlebell Swings (24/16kg)
Block Run to Left
15 WBs
15 KBS
Block Run to Right
9 WBs
Block Run to Left

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