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121713 CrossFit

17
Dec

121713 CrossFit

Main – CrossFit

Warm-up (No Measure)

Group Warm-up:

3 rounds of:
5 Dislocates
10 OHS with PVC
15-sec per Lat Pec Stretch with PVC
15-sec per Couch Stretch
15-sec Instep + Hip Flexor + Pigeon
5 3-sec Pause Squats
10 Push-ups + 3-sec Plank Holds

Warm-up (No Measure)

4 rounds of:
250-meter Row
10 Max Height Burpees
3/3/3 Toe Touch Complex

Metcon (AMRAP – Reps)

10-min AMRAP of:
20 Calorie Row
10 Wall Balls 20/14 @ 12/10

Warm-up (No Measure)

3 rounds of:
5 Strict Pull-ups
5 Deadlifts 225/155, 255/185, 315/245
30-sec Foam Roll Back
15-sec per 5 Way Shoulder
5 Push Press 115/85, 135/95, 155/110

Metcon (Time)

5-4-3-2-1 for time.
Deadlift 315/245
Push Press 155/110
Weighted Ring Dips 25/15

– 10-min time cap