140408 Tuesday

IMG_5320

IMG_5320

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 6-12:
DB Suitcase Deadlift,
T-Push-up–>Dip,
Goblet Squat,
RKBS.

Strength Development

Take 20 minutes to progress through A1-4 (NTE 3 Rounds). Move steadily b/w A1-4 then rest 3-5 minutes before restarting A1.

A1. : DB Squat Clean Thruster (TnG x 16-20. )

A2. : Ring Rows ( x 12-16 Tough )

A3. : Axle F/R Box Step-up ( x 8-12 alternating. )

A4. : Row 60s (3 Rounds for calories)

For Calories.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes of:

6 Burpees Over KB

8 Goblet Squats (NTE 32/24 kg)

12 Russian Swings

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