04/28/2014

Posted: 28th April 2014 by jruffing27 in Uncategorized
Comments Off on 04/28/2014

Main – CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3 rounds
Row 250m
10 deadlift w/ bar/pvc (knees back,bar against body)
60 jump rope/20 double unders

Weightlifting

Deadlift (1,1,1,1,1,1,1)

15 minute to build to a 1RM

Metcon

Metcon (Calories)

Tabata Rowing

8 rounds of 20 sec work/10 sec rest

Score total calories at the end of all 8 rounds

Metcon (AMRAP – Reps)

Alternating Tabata Deadlift/Double Unders

8 rounds total (4 of each)
Alternate between each movement

Deadlift 135/95
Double Unders

Sub 3 singles if you can’t do double unders, score each set of 3 as one rep.

Buy-Out

(No Measure)

3 rounds
1 minute squat hold
1 minute calf stretch right leg
1 minute calf stretch left leg

Comments are closed.