September 05, 2014
0
Main – CrossFit
“Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow.” – Mary Anne Radmacher
CFSF dynamic warmup (No Measure)
10 min –
2 rounds:
10 Arm circles forward – each hand
10 Arm circles backward – each hand
10 Pass-throughs
10 Side swings – each hand
10 Toe touches
10 Butt kicks
10 overhead squats
10 sit-ups
10 push-ups
Power Snatch (3×5 @70%)
Metcon (Time)
4 Rounds
10 Snatches 95/65
200m Run
Metcon (No Measure)
10 Min Tabata
1. Sit-Ups
2. Plank Holds
3. Mountain Climbers
4. V-Sit Holds
20 sec work
10 sec rest
Rotate each movement every 20 sec of work