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 (10@55, 8@65, 6@70, 4@75, 2@85)
Metcon 9/30/14 (Time)
21-18-15-12-9-6-3 of Kettle Bell Swings (53,35) & Pullups with 200m run between sets.
Tabata 9/30/14 (8 Rounds for reps)
Tabata Doulble Unders!