CrossFit 3/4/15


Main – CrossFit

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Warm-up (No Measure)

250 M Row

50 Dbl. Unders

10 Walking lunges

1×1/2 Inchworm

5x ea. direction under fence

5x superman

10X Scorpion

5x ea. side Prone knee 2 elbow

6x Spiderman Lunge +hip raise & Rotation

30 sec. ea. Ankle/Wall mobility drill

10x lateral leg swings (5ea. leg)

10x Wall Slides

Clean and Jerk (2 Reps for 5 Min. EMOM @ 80% 1RM)

Take 10 Minutes to work up to 80%

Approx – 3-4 sets of 2-3 reps each.

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

500 M Row

15 KB Swings(American 53/35)

5 Ring Dips