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Monday 6-30-2014

28
Jun

Monday 6-30-2014

Warm up to include: Med Ball drills and Wall Ball practice

Back Squat 5 x 5

DB/KB Floor Press 5 x 10. Hold hollow body

WOD
10 Minute AMRAP
Competition: 3 Muscle-ups, 5 Clean and Jerk, 10 Calorie Row #165/#113
Sport: 5 Pull-ups, 7 KB Swings, Run 150 meters
Performance: 5 Body Row, 7 DB Thruster, Run 150 meters

 

Beginner Crossfit Class

Warm up barbell complex: 3 rounds 5 RDL, 5OH Press, 5 Back Squat. Warm up gymnastics push-ups, v-ups. Unweighted Windmills

(A) Learn Back Squat and Front Squat   (B)Back squat 5 x 5 towards relative max

Alternate

Learn/practice KB Swing, Pull-ups.