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W2D15

21
Apr

W2D15

Fairview Park – CrossFit FVP

Warm-up
1. Run 400-meters/Row 500-meters
2 rounds of:
10 Narrow-stance Squats
30-sec In-step + Pigeon
10 Push-ups
10 Thoracic Extension using foam roller
5-7 Dislocates
10 Snatch-grip Press with PVC
10 OHS with PVC

Barbell
2. Overhead Squats 3×6-8

Posterior Chain
3. 100 KBS for time. 70/55
– 5-min time cap

Conditioning
4. For time.
Run 400-meters
40 Hand-release Push-ups
30 Box Jumps 24/20
30 Strict Chin-ups
Run 200-meters
20 TTB

1: (No Measure)

Run 400-meters/Row 500-meters
2 rounds of:
10 Narrow-stance Squats
30-sec In-step + Pigeon
10 Push-ups
10 Thoracic Extension using foam roller
5-7 Dislocates
10 Snatch-grip Press with PVC
10 OHS with PVC

2: Overhead Squat (3×6-8 increase)

3: 100 KBS for time. (Time)

100 KBS 70/55

4: Metcon (Time)

For time.
Run 400-meters
40 Hand-release Push-ups
30 Box Jumps 24/20
30 Strict Chin-ups
Run 200-meters
20 TTB