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Wednesday

May 20, 2015

 

Warm-up
Jump Rope
– 100 Single unders
– 50 Double unders
Mobility 5 minutes
2 rounds CrossFit Warm-up
10 reps each:
-Samson Stretch (15-30 seconds)
-Overhead Squat
-Sit-up
-Back extension
-Pull-up
-Push-up
Weighlifting
Barbell Complex
DL-HCl-FSq-PP-Bsq-BOR
Metcon (Time)
800m run
12 Power Cleans 60/40rx 70/45 rx+
24 T to B
600m run
9 Power Clean
18 T to B
400m run
6 Power Clean
12 T to B
200m run
3 Power Clean
6 T to B


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