Run/Air Squats/HR Push-ups

Posted: 25th November 2013 by jruffing27 in Uncategorized
Comments Off on Run/Air Squats/HR Push-ups

Main – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Weightlifting

Squat Snatch (15 minutes to find a 1RM)

Warm-up

Warm-up (No Measure)

2 minutes each
Air squats
HR push-ups
Running Warm-up

Metcon

Metcon (Time)

For Time:

Run 800m

4 rounds of:
50 air squats
25 HR Push-ups

Then Run 800m

15 minute time cap

Buy-Out

Warm-up (No Measure)

10 laps around the rig of active recovery/stretching including:
jog
backward jog
shuffle
arm swings while walking
sideways skipping
walking toe touch
etc.

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