10/21/14


Main – CrossFit

Warm-up

2x

20x Mt Climbers

15x Hollow Rocks

20x Double Unders

15x Push Ups

Metcon (AMRAP – Reps)

30 Seconds on, 30 Seconds off, for 20 Minutes:

Row (Calories)

Pull Ups

-Switch each time

Post WOD Mobility

Ball on foot

Ball in Pec

Ball in back upper and lower

Ball in hip

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10/20/14

Main – CrossFit

Warm-up

3x

Airdyne .4m

10x Kettlebell Swings

10x Back Extension

10x Knees to Elbows

Skill Development

10 Minutes of Jerk Practice

Clean & 2 Jerks (Every Minute for 10 Minutes @ 85% 1RM)

1x Clean

2x Jerks

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes of:

5x Kettlebell Squat Clean (55/35#)

10x Wall Balls

15x Double Unders

Post WOD Mobility

Rack Overhead Stretch

Shoulder Rack Stretch

Scapula Work

Roll Out Legs

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10/18/14


Main – CrossFit

Warm-up

3x

20x Double Unders

20x Sit Ups

10x SDHP

10x Push Ups

Metcon (Time)

In Teams of 2:

2x

Run 200m

AMRAP Back Extensions

2x

Run 200m

AMRAP Knees to Elbows

2x

Run 200m

AMRAP Burpees

Post WOD Mobility

Roll Out Back

Upward Dog

Chest on Post

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Jack

Main – CrossFit

Warm-up

3x

25x Double Unders

20x Back Extensions

15x Push Ups

10x Kettlebell Snatch

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″

Post WOD Mobility

Runners lunge-drop knee out

On knees-support lower back with hands and lean back while pressing hips forward.

Banded shoulder stretch

Split stretch

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