CrossFit 8/11/2014


Main – CrossFit

Take 15 minutes for the Shoulder Press
Take 10 Minutes to Work on KB Clean Technique

6″ Target Burpees – Put a target 6″ above your highest reach, MUST make contact for rep to count.

View Public Whiteboard

(No Measure)

400m Run

2X Bear Crawl

1X Inchworm

10X Shoulder Rolls

10X Pass-Thrus

10X Sots Press

10X Scapula Push-ups

10X Bullwinkle Stretch

10X Wrist and Shoulder Circles

10X KB Halos

10X KB Pass-around

Shoulder Press (5 Sets of 5: Increase weight 1st 2 sets)

Metcon (Time)

21,15,9

6″Target Burpees

KB Clean & Push Press (53/35)

(Alternate arms)

Use SAME weight for clean & Press

Turn down for What!

Main – CrossFit

View Public Whiteboard

Warm-up (No Measure)

250 M Row

25 Double Unders

10 Walking lunges

1×1/2 Inchworm

5X Ea. Side Bird Dog

5X Ea. Side Bad Dog

5x superman

10X Scorpion

5x ea. side Prone knee 2 elbow

6x Spiderman Lunge +hip raise & Rotation

1min ea. leg kneeling glute mob.

10x lateral leg swings (5ea. leg)

10x Wall Slides

Back Squat (5 Sets of 5 ACROSS + 5# From 10/14)

Metcon (AMRAP – Rounds and Reps)

3 Rounds

5 Minute AMRAP

21 KB Swings (35/53)

7 Box Jumps (20/24) STEP DOWN

14 Thrusters (95/65)

2 Minute rest between rounds!