Saturday 11/22/2014 CrossFit


Main – CrossFit

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(No Measure)

400M Indian Run

5 Minutes Mobility Work

(T-spine, Lats, Calves)

1X Inchworm

10X Iron Cross

10X Reaching Bridge

1Min Dead Bug

10X Scorpion

10X Leg Swings

10X Shoulder Pass Thrus

Metcon (No Measure)

Dbl. Under Elevator

In 6 minutes, try to go as far up and down the “Elevator” UNBROKEN as you can.

10,20,30,40,50,40,30,20,10

(Must to 10 DBL unbroken, before moving on to 20. 20 Unbroken before moving on to 30……)

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

12 MIN AMRAP

Couplet increases by (3) Each Round

Try to get as high up the ladder as you can in the given time!

Team Runs together, but ONLY 1 person working at a time on the movements.

400M Weighted Run (25/15) THEN:

(3) Sprawl Balls

(3) Bear Hug Squats

(6) Sprawl Balls

(6) Bear Hug Squats

(9) Sprawl Balls

(9) Bear Hug Squats

(12)…….

(12)…….

……………..

CrossFit 11/21/14


Main – CrossFit

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Warm-up (No Measure)

50 Single Unders

50 Dbl. Unders

2X10 Pallof Press W/Band(5X ea. Side)

20 Banded Good Morning

10X Iron Cross

10X Baby Rocks

10X Cross Crawl (5X ea. side)

10X Spider Man Lunge

10X Ea.

Back Pat, Arm Circles, PNF Pec Stretch

1Min Dead Bugs

10X Scorpion

Floor Press (3×5 + 2.5-5lbs from 11/14)

Metcon (Time)

3 Rounds @ 75-80% Effort

300M Row

3 Wall Walks

50 Dbl. Unders

1 Rope Climb