June 19, 2014
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Main – CrossFit
If it is important to you, you will find a way. If it’s not you will find an excuse!
Warm-up
Warmup (No Measure)
3 Rounds 10-15 Reps
Samson Stretch (15-30 seconds per leg)
Overhead Squat w/ PVC
Back Extensions
Mountain Climbers
Then,
200m Run
Weightlifting
Snatch Balance (5 sets of 3)
60%, 70%, 70%, 80%, 80%
Metcon (AMRAP – Reps)
3 rounds of:
90 seconds of Rowing (Calories)
30 seconds of Rest
90 seconds of Push Press (you pick weight. Max reps)
30 seconds of Rest
90 seconds of Double-Unders (for max reps)
30 seconds of Rest
90 seconds of Mountain Climbers
30 seconds of Rest
Keep track of your Calorie Rows for each round and same for reps.
