10/23/2013

Posted: 23rd October 2013 by jruffing27 in Uncategorized
Comments Off on 10/23/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

15 minutes to warm-up and go over standards on deadlift and handstand push-ups

Metcon

Metcon (AMRAP – Reps)

Athletes will judge/count reps for each other.
Event 3
7 min. AMRAP
-3 Deadlifts (225 / 150)
-3 Handstand Push-ups
-6 Deadlifts (225 / 150)
-6 Handstand Push-ups
-9 Deadlifts (225 / 150)
-9 Handstand Push-ups
*You will continue up this ladder for the entire 7 minute period, increasing by 3 reps with each round completed.

Buy-Out

Warm-up (No Measure)

2 minute squat hold
1 minute band shoulder stretch with each arm
1 minute squat hold
30 second band shoulder stretch with each arm

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