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Monday

February 9, 2015

Warm-up

Run 400m
Mobility
5 mins
2rds: Crossfit Warm Up
10 Reps each:
Samson Stretch (15-30 seconds)
Overhead Squat
Sit-up
Back-extension
Pull up
Push up
Weightlifting
Split Jerk (2-2-2-1-1-1)
Metcon
CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


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