WOD 9.11.14

Main – CrossFit

Warm-up

10 Push-ups
10 second hollow
10 Push-ups
10 second hollow hold
10 pull-ups
10 second superman
10 pull-ups
10 second superman
couch stretch
shoulder distraction
run 200M

Weightlifting

Close Grip Bench Press (5,4,3,2,1 – working to a 1RM)

Arms Straight Out for Bench Press
Between Sets do a hip bridge X 10 reps – http://postpartumpunk.com/tag/hip-bridge/

Metcon

Sprint Angie (Time)

25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats
Rest 3 minutes
Repeat

(record cumulative time – including rest; post first round time to comments

RX + = 25# weighted Pull-ups and 25# weighted squats (for pull-ups use a vest, a belt, hook a kettlebell to your toes, etc)

Goblet Squat or hold a plate for squats.

Cool Down

Stay focused on recovering the abs and quads still. LAX ball in the pec muscles.

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