8/30/14


Main – CrossFit

Warm-up

3x Row 300m
15x Sit Ups
15x Mt Climbers
1 Length Inchworm

Metcon (AMRAP – Reps)

5x
In 3 Minutes:
Run 200m
AMRAP in the remaining time of:
2x Pull Ups
4x Push Ups
6x Squats
-Rest 1 Minute after each round

Post WOD Mobility

Chest Stretch on Post
Upward Dog
Roll out Calves

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8/29/14

Main – CrossFit

Warm-up

2x
Run 400m
10x Med Ball Squat Clean
10x Shoulder Press
10x Shoulder Tree

Metcon (AMRAP – Reps)

AMRAP in 20 Minutes of:
Row 250m
Bear Complex(135/95#)
-One cycle the first round, two the second, three the third… Score is completed cycles.

Post WOD Mobility

Roll out legs
Seated twist
Pigeon stretch
Band stretch for shoulders

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8/28/14


Main – CrossFit

Warm-up

3x
20x Squats
20x Back Extensions
15x Kettlebell Swings
15x Ball Slams

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes of:
Run 200m
20x Sit Ups
20x Double Unders

Post WOD Mobility

Calf stretch along wall
Roll foot out with ball (no shoe/wipe off post)
Ball in hip along wall.
Wide legs- go as far as you can and hold.

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8/26/14


Main – CrossFit

Warm-up

4x
20x Double Unders
15x Extensions
10x Kettlebell Swings
10x Deadlift (add weight each round)

Deadlift (3 Every Minute for 10 Minutes)

Metcon (Time)

21-18-15-12-9-6-3
Kettlebell Swings (55/35#)
Box Jumps (24/20″)

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