03/11/2015

Main – CROSSFIT

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

(No Measure)

6 minute skill workshop:

Double under practice

*If you are proficient with Dubs, work on getting a triple under.

https://www.youtube.com/watch?v=pEyKnZ7phLo

Metcon (AMRAP – Reps)

E3MOM x 12 minutes: Deadlift-

75% x 5, 85% x 3, 95% x 1+

Then..

1 set max reps @ 75%

*Record the total reps that you got for set of max reps @ 95% of your training max.

Metcon (No Measure)

6 Rounds (NFT):

4 Strict HSPU

3 weighted pull-ups or 6 strict supine ring rows

100m farmer walk with 1 KB

*For HSPU, use hardest progression/deficit used on 03/03/2015. Increase weight used each round if able.

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