140616 Monday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-8:
Slammer to Shoulder -alternating,
Squat w/Slammer on Shoulder,
Turkish Get-up,
Box Jump (Step-down Rnd 1).

Strength Development

A1. : Back Squat (@20×1; 10, 8, 6, 10)

A2. : 1-arm DB High-Pull (@ 21X0; 6-10/arm x 3. )

WOD

A. : 4 Minutes Turkish Get-ups (AMRAP – Reps)

AMRAP Turkish Get-ups in 4 Minutes
Alternate arms
NTE 24/16kg.
Rest 2 minutes b/w A & B.

B. : Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Minutes:

4 Slammer to Shoulder -alternating Light to Moderate NTE 50/30lbs

6 Squats w/Slammer on Shoulder (3/side)

8 Box Jumps NTE 24/20″