11/04/2014 (WL,G)

Main – CROSSFIT

CrossFit total Thursday and Friday!

Dynamic Hips (No Measure)

Warmup

For 3:00: Row @ 2:00 – 2:20 split or Practice Jumprope

50′ of each:

1. Knee Pulls

2. Quad Pulls

3. Side Lunges

4. Glute-activation steps (both sides)

5. Glute-activation walk (both directions)

Movement Prep

10 OH Wall squats

10 scorpions

1:00 hip-flexor stretch (both sides)

10 air squats

Fitness

Metcon (Time)

100 Burpees for time

2 C & J at the top of every minute. (95/65)

Performance

(WL,G) – Medium “Hell” (Time)

100 C&J for time. (95/65)

*do two burpees at the top of every minute.

Cool Down

Split into two groups and alternate:

Group 1) Row 500m @ 2:30-2:45 split time

Group 2) Stretch hamstrings in front of the rowers for air.

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