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091813 CrossFit

18
Sep

091813 CrossFit

Main – CrossFit

General Warm-up (No Measure)

Neck Back & Forth
Ear-to-Shoulder
Wrist Circles
Arm Circles, small & big
Arm Across Chest
PVC Pass-throughs
10 x Push-ups
Torso Bow & Bend
Torso Rotations
Leg Swings
Lateral Leg Swings
10 x Squats
Elbow-to-knee Push-outs
Ankle Circles
In-step Stretch
Single Leg Flexion
10x PVC OHS

Shoulder Press (3x10x80 across)

Use 80% of last week’s 10RM.

Pull-ups (5xAMRAP)

These are max effort kipping pull-ups.

Metcon (AMRAP – Reps)

Games 165/115
Regionals 145/100
Open 115/85
Throwdown 95/65

No racks.
12-min AMRAP of:
5 Shoulder to Overhead 145/100
30 Double-unders
5 Strict Pull-ups