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Thursday

September 4, 2014

Warm-up

Jump Rope
100 single unders
50 double unders

5 Burpees every fault on double unders
Mobility
5 mins

Front Rack and Posterior Chain
Crossfit Warm Up
10 Reps each:
Samson Stretch (15-30 seconds)
Overhead Squat
Sit-up
Back-extension
Pull up
Push up

1x
Strength
Shoulder Press (5-4-3-2-1)
Metcon (Time)
“Swinging Christine”
3 Rounds for Time
500m Row
12 x KB Swings (32/24)
21 x Box Jumps (24/18)


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