5.12.14

Main – CrossFit

Warm-up

Garage Games WORLD Hip Opener (No Measure)

2 Times Through
10 Squat Jumps
10 Kettlebell Swings
10 Med Ball Cleans
10 Hip Opener Stretches (one leg ON top of a box, lay it out to the side and lean forward)
10 Walking Spiderman Stretches

Weightlifting

Back Squat (3 second pause) (3 Second Pause at the bottom – 8,6,4,2)

1 one thousand, 2 one thousand, 3 one thousand. The set of 8 will take a long time to accomplish, the loads will be light comparatively speaking, this is your opportunity to “SIT IN THE HOLE”.

Get comfortable lower than you ever are.

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Cash Out

10 Turkish Get-ups (5 per arm)

Cool Down

Stretch out hips, lunge stretch, batman, foam roll lumbar.

Leave a Reply

*

captcha

Please enter the CAPTCHA text