4/24/14

Announcements

No yoga for the next two saturdays 4/26 and 5/3

Main – CrossFit

(No Measure)

3x
1 Length Walking Lunge
1 Length Inchworm
1 Length Pivot Squat
1 Length Broad Jump

Metcon (AMRAP – Reps)

Every Minute for 30 Minutes:
Power Clean (135/95#) 30 seconds on, 30 seconds off
Jumping Lunge 30 seconds on, 30 seconds off
1x Rope Climb

Post WOD Mobility

open thoracic spine on roller (lay on it with arms pressing overhead and grab bar)
Banded shoulder stretch simulating rack position
Roll out Quads

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4/23/14

Announcements

No yoga for the next two saturdays 4/26 and 5/3

Main – CrossFit

(No Measure)

2x
Row 400m
30x Hollow Rocks
20x Hang Cleans
10x Burpees

Metcon (Time)

3x
50x Sit Ups
25x Kettlebell Swings (55/35#)
50x Push Ups
25x Wall Balls

Post WOD Mobility

Upward Dog
Shoulders on Bands
Quad Stretch

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4/22/14

Main – CrossFit

Warm-up

(No Measure)

4x
20x Mt Climbers
10x Push Ups
10x Pull Ups

WOD

Metcon (Time)

50-40-30-20-10
Double Unders
-10x Push Press (135/95#) after each round

Comp (RX+)

155/105#
Push Press

Post WOD Mobility

Roll out lats and outer bicep
Roll out inner leg
Seated side stretch

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4/21/14

Main – CrossFit

(No Measure)

3x
25x Double Unders
15x Wall Balls
15x Push Ups
15x Back Extensions

WOD

Metcon (Weight)

Every Minute for 10 Minutes:
3x Back Squat @ 85% 3RM

Metcon (AMRAP – Rounds)

AMRAP in 10 Minutes of:
200m Run
10x Box Jumps

Post WOD Mobility

Mash calf on ball, each side of each calf.
Calf stretch on wall
Runners lunge
Roll out upper back

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