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.
Power Clean+Front Squat+Hang Power Clean+Front Squat+Clean+Hang Clean (5 sets of 2 reps all at 80%)
Do the following progression with 1 rep of each.
Thrusters, 95# / 65#
Tabata 9/19/14 (8 Rounds for reps)
complete 8 rounds of 20:10 of situps