Friday 06-17-2016

9
Aug

Friday 06-17-2016

CrossFit

Warm-Up

Thrower’s dynamic flexibility exercises

“Life” & “Fitness”

Five Sets:

Weighted Pull-Ups @ 2 Reps or 2 Negatives
Rest 30 seconds

Then, Five Sets:

Strict Supinated-Grip Pull-Ups For Max Reps
Rest 30 seconds

 

Metcon

“Life” & “Fitness”

On a 4 minute clock:

500 m Row
15 Box Jump Overs
Max Double Unders/Mountain Climbers in Remaining time

Rest 4 minutes and repeat 2 more times

 

Accessory
Hollow Rocks 3 sets x 20 reps
DB Arnold Press 3 sets x 10 reps
Side Planks 3 sets (each side) x 45 seconds

CrossFit Core

Plank Progression

Plank hold at highest progression level (cut-off 2 mins)

Warm-up

12 minute EMOM

Min 1: 2-4 wall walks

Min 2: 100 m run

Min 3: 10 seated double leg raises (20 single)

Min 4: 20 goblet squats (24/16)

MetCon

12 minute AMRAP

“Comp” (155/108.5) & “Fitness” (135/95)

15 Deadlifts

10 Front Squats

5 Hanging Leg Raises

“Life” (95/65)

15 Deadlifts

10 Front Squats

10 V-ups

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