July 02, 2014
0
Main – CrossFit
True strength often raises at our weakest point.
Warm-up
Warm it up (No Measure)
3 Rounds
Barbell straight leg deadlift: 20 sec holds
Quad Stretch 20 sec each leg
Deep Squat Hip Stretch 20 sec
Overhead Lat Stretch
Bear Crawl
Duck Walk
High Knees
Metcon
Metcon (No Measure)
Four sets of:
6 Pistols each leg
Rest 90 seconds
10 KB Single-Arm Row – each arm 70/45lb
Rest 90 seconds
On Pistols note progression or weight used.
On KB rows
Metcon (Time)
Four sets for times of:
10 Burpees
15 Kettlebell Swings 32/24 kg
30 Double-Unders
Rest 60 seconds
