Main – CrossFit
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
Farmer’s Carry (6 sets of 2 with Max Effort Weight.)
Max Effort Weight is as much weight as you can hold in your hands. Go down the turf and back for one set of 2. Repeat 6 times.
Sled Pulls (1 set of 5 reps)
Start with your body weight and work up to double and maybe triple your body weight for the pulls.
Metcon 7/18/14 (Time)
For Time: 9 Seated Ring Pull Ups, 25 T2B, 25 WBS (20, 14), 9 Seated Ring Pull Ups, 25 T2B, 25 WBS (20, 14), 9 Seated Ring Pull Ups.
For the Seated Ring Pull Ups, your heels lift off the floor first then you complete the ring pull up.
Mystery Movement 7/18/14 (No Measure)