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12/22/2016

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CrossFit

Warm-up

Bike, jump, row (No Measure)

2 min of each

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

15 banded glute walks

10 Band pull-apart

40 sec dip hold

10 Alt weighted pistols

Strength

A: Deadlift (3 x 5,3,1 new 1rm)

B1: Shoulder Press (3x 5,3,1 if you choose)

B2: Hamstring curl on box (3 x 12 per leg)

Hips and knees should be at 90 degrees. one leg elevated, drive heel into top of the box.

Metcon

Metcon (Time)

4 rounds

1 lap

30 sec sprint

10 dips

10 LM twist

10 DB snatch