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Monday

February 23, 2015

Warm-up

800m run
Mobility
5 mins
Crossfit Warm Up
10 Reps each:
Samson Stretch (15-30 seconds)
Overhead Squat
Sit-up
Back-extension
Pull up
Push up

Ring Rows instead of Pull-ups
Weightlifting
Back Squat (5-5-5-5-5)
Metcon
Metcon (Time)
50 each:
Wall Ball (20lbs / 14lbs)
Pull-ups
Pistol Squats
DB Power Snatch
– RX = 50lbs / 30lbs
– RX + = 70lbs / 45lbs


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