07/28/2014

Posted: 28th July 2014 by jruffing27 in Uncategorized
Comments Off on 07/28/2014

Main – CrossFit

View Public Whiteboard

Deadlift Warm-Up (No Measure)

Row 250 m
15 Air Squats
15 Deadlift w/ PVC pipe
15 Jump Shrugs w/ PVC pipe
15 Alt Lunges
15 KB Swings
Row 250 m

Weightlifting

Deadlift (20 minutes to work up to 1RM)

Metcon

Metcon (Time)

For time:

Run 400 Meters

21-15-9 of:
KB Swings 70/53
Pull-ups

Run 400 Meters

Buy-Out

Back Maintenance (No Measure)

20-30 Prone Press-Ups
20-30 Hollow Rocks
20-30 Hip Extensions

Comments are closed.