Monday Mish Mash

Posted: 26th January 2015 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

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
*20-30 Push-Ups

Set Up bench and perform 3 x 5 w/ warm-up weights

Metcon

Metcon (No Measure)

Three sets of:

Deadlift x 8 (155/115)

Rest 45 seconds

Alternating Reverse Lunges x 20 steps

Rest 45 seconds

Bench Press x 12 (135/75)

Rest 45 seconds
Rest 5 minutes and set-up for EMOM.

Metcon

Metcon (No Measure)

Every minute, on the minute, for 15 minutes:

1st minute – 15 American Kettlebell Swings (53/35)

2nd minute – 200 Meter Run (5 laps around gym)

3rd minute – 20/10 Push-Ups

Buy-Out

5- 10 Minutes Squat Hold (No Measure)

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