11/05/2014 (WL,G,M)

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)

For time

1,000m Row

followed by 6 RFT of:

9 Front Squats, @ 65%

9 Ring rows *90 angle

9 KBS, 2-pood/1.5-pood

Performance

Metcon (Time)

For time

1,000m Row

followed by 6 RFT of:

9 Front Squats, 155/105

9 C2B

9 KBS, 2-pood/1.5-pood

Cool Down

Static stretching:

1:00 holds for:

each quad,

each calf

groin

couch strech *each leg

chest