Main – CrossFit
400m Run (No Measure)
run 400m at a comfortable pace!
Warming Up (No Measure)
10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.
Deadlift (5 sets of 5 reps!)
Metcon 10/8/14 (Time)
3 RFT: 20 Incline Push Ups (Feet on 20″ Box), 20 KB SDHP (53, 35), 20 Thrusters (95, 65), 20 KBS (53, 35)
Tabata 10/8/14 (8 Rounds for reps)
Tabata Frog Jumps!