The Walking Dead

Main – CrossFit

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(No Measure)

200M Run

1Min Lax Ball Glutes

1Min Foam Roll IT

1Min Foam Roll Adductors

15 Rolling V’s

10X Iron Cross

10X Scorpions

5X Superman

5x Hollow Hold

1Min Shoulder Box Stretch

Metcon (AMRAP – Reps)

Team Rowling

Metcon (Time)



400M Run W/45# Plate

200KB Swings(53/35)

100 Weighted Step Ups

50 Knees to Elbow

400M Run W/Plate

CrossFit 10/24/2014

Main – CrossFit

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Warm-up (No Measure)

400M Run @ 65-75%

25 Dbl Unders (PRACTICE)

1×1/2 Length Inchworm

1x length Toy Soldiers

1x length Butt Kicks

5x Each leg- leg swings (Both Directions)

5x Shoulder Pass Thru’s

5x Around the worlds both direction

10X Iron Cross (5 ea. leg)

5X Knee Wipers

5X GH Bridge

1min Dead Bugs

10X Scorpions

Wrist and Arm Circles both directions…

Weighted Pull-ups (5×5 Increasing weight each set AHAP)

Metcon (Time)

750 M Row

5 Power Clean & Jerk @ #135/85

30 Toes to Bar

5 Power Clean & Jerk

15 Toes to Bar

5 Power Cleans & Jerk

750 M Row

CrossFit 10/23/2014

Main – CrossFit

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(No Measure)

5 Minutes Foam Roll/Lax Ball Mobility:

Lats, T-Spine, Calves, Hips

10X Iron Cross

10X PNF Hamstring Stretch

1 Min Dead Bug

10X Scorpion

5X Child Pose – Dive Bomber-Downward Dog

10X Shoulder Pass Thru

2 Min Double/Single Under

3 Position Clean (3 sets of 2 Cycles (6 movements/set))

A FULL clean performed from 3 different starting positions consecutively. Floor, Hang and Mid-hang
Split Jerk is Performed on LAST position of each set.

Take 15 Minutes working to a heavy(ish) set. Do not exceed 80% of 1RM

Split Jerk (3 sets of 2)

Metcon (AMRAP – Rounds and Reps)

Amrap: 13 Minutes

10 Push Press (95/55)

5 Burpee Box Jump Overs

400M Run