11/7/14

Main – CrossFit

Warm-up

6mins, every 30 sec switch between:

Pullup hold

Side Plank

High Knees

Side Plank

Strength

“A: :30 Max Press @ 75, 85, 95 then 95%+

B: :20 Deep, Supported Ring Dip hold

C: 30 Max GM @ 75, 85, 95 then 95%+

D: :20 Hollow Rock Hold

Shoulder Press (4 x (75-85-95-95+%))

Good Mornings (4 x (75-85-95-95+%))

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

12 Cal Row

7 PP (95/65)

8 Ring Dips, band as needed

Cool Down

3min run

20- partner GHR