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Tuesday 7-1-2014

28
Jun

Tuesday 7-1-2014

Warm up to include: Med ball drill and Wall Ball practice

Press/Windmill: 5 x 5 each arm. Using KB or DB, perform 1 press then 1 windmill = 1 repetition

Good Mornings: 5 x 5

WOD

5 Rounds for time, 2 minutes on, 1 minute off

10 KB Swings, 10 Pull-ups/body rows, 10 Wall ball  #53/#35   #20/#14

In the remaining time, AMRAP push-ups

Workout score if total number of push-ups

 

 

Beginner CrossFit Class

Warm up barbell Complex: 3 rounds 5RDL, 5 OH Press, 5 Back Squat. Warm up/teach hollow body/hollow rocks

(A)Learn Deadlift/RDL  (B) Deadlift 5 x 5 towards relative max

(A) Learn OH Press/Push Press   (B) OH press 5 x 5 towards relative max