8/20/14

Main – CrossFit

Warm-up

2x
10x Shoulder Corkscrews
10x Push Ups
20x Mt Climbers
20x Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes of:
.3m Airdyne
6x Push Press (95/65#)
9x Wall Balls
12x Sit Ups

Comp (RX+)

135/95# Push Press

Post WOD Mobility

Banded distraction Sampson stretch
Shoulder stretches on band
Clasp hands behind back and lift hands away from back.

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8/19/14


Main – CrossFit

Warm-up

3x
Row 300m
10x Squats
30x Double Unders
10x Lunges

Metcon (Time)

8x
400m Run
-Rest 2 Minutes

400m Run (Time)

Max Effort 400m Run

Post WOD Mobility

Roll out calf and IT band
Runners lunge and then drop knee open
Lunge side to side
Lunge leg back and drop knee toward the ground (hip flexor)

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8/18/14

Main – CrossFit

Warm-up

3x
20x Double Unders
10x Back Extensions
10x Sit Ups
10x Kettlebell Squat Cleans

Power Clean (3 Every Minute on the Minute)

Metcon (Time)

4x
Run 400m
25x Box Jumps (24/20″)

Post WOD Mobility

Ball on back and shoulder blades
Sit on feet
Lay on back and twist leg across body
Bring leg towards your face (hamstring)

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8/16/14


Main – CrossFit

Warm-up

2x
20x Double Unders
10x Kettlebell Swings
10x Back Extensions
20x Mt Climbers

Metcon (Time)

25x Ball Slams (30/20#)
Run Devine with Slam Ball
25x Ball Slams
Run back with slam ball
25x Ball Slams

Post WOD Mobility

Calf Stretch
Seated Twist
Upward Dog

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