Main – CrossFit
Warm Up, Strength, Metcon.
400m Run (No Measure)
run 400m at a comfortable pace!
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Mobility 101 (No Measure)
Complete the following progression: Squat stretch, Long Lunge Right, Pigeon Pose Right, Squat Stretch, Long Lunge Left, Pigeon Pose Left, Squat Stretch, Rollie Pollie, Cross-legged Stretch Right, Lower Back Stretch Right, Cross-legged Stretch Left, Lower Back Stretch Left. Hold all positions of the progression for 10 seconds.
Fun Friday Metcon 5/9/14 (Time)
Run 400m with 20# Med Ball then… 3 RFT of 5 Touch and Go Power Clean + Push Jerk (m 135, w 95), 25 HRPU, 5 C2B Pull Ups then… Run 440m with 20# Med Ball.