9/20/14


Main – CrossFit

Warm-up

3x
Run 200m
10x Kettlebell Swings
10x Back Extensions
10x Sit Ups

Metcon (AMRAP – Reps)

Teams of 2:
5 Minute AMRAP:
Airdyne .3m
Push Ups
5 Minute AMRAP:
Airdyne .3m
Sit Ups
5 Minute AMRAP:
Airdyne .3
Squats

Post WOD Mobility

Quad Stretch
Roll out Legs

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9/19/14


Main – CrossFit

Warm-up

2x
Airdyne .4m
30x Jumping Jacks
20x Back Extensions
10x Push Ups

Metcon (AMRAP – Reps)

AMRAP in 20 Minutes of:
Run 100m
1x Burpee
1x Kettlebell Swing (55/35#)
Run 100m
2x Burpee
2x Kettlebell Swing
And so on…

Comp (RX+)

Wall Walks
70/55# Kettlebell Swings

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9/18/14


Main – CrossFit

Warm-up

3x
Row 250m
25x Double Unders
Skip To Gate and Run Back
5x Front Squats (add weight each round)

Metcon (Time)

Front Squat (Bodyweight)
10-8-6-4-2
-Run 200m After each set

Post WOD Mobility

Banded distraction ankle stretch
Calf Stretch along the wall
Ball in the back of knee and squeeze leg
Sit with one leg ext. and one leg folded out and fold.

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9/18/14


Main – CrossFit

Warm-up

3x
Row 250m
25x Double Unders
Skip To Gate and Run Back
5x Front Squats (add weight each round)

Metcon (Time)

Front Squat (Bodyweight)
10-8-6-4-2
-Run 200m After each set

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