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 (20 Minutes to establish 1RM!)
Metcon 11/5/14 (Time)
3 RFT: 40, 4 count Mountain Climbers, 30, 4 count Jumping Jacks, 20, 4 count Flutter Kicks, 10 WBS (20, 14).
Tabata 11/5/14 (8 Rounds for reps)
Tabata Wall Sits!