6
Nov
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