Call Us: (972) 591-3488

10/21/2014

21
Oct

10/21/2014

image

Main – CrossFit

Hip and Ankle Mobility (No Measure)

3 rounds:

15 sec holds

Samson Stretch (each side)

Down dog

Hurdler Stretch (each side)

Bottom out Air Squat

10 Air Squats

Front Squat (1)

Dynamix (Lurong WOD) (AMRAP – Reps)

7min AMRAP

Complete as many reps as possible in the following rep and movement sequence.

Level III (3) RX+

6 Hand Stand Push Ups

8 American Kettle Bell Swings with 70/53

12 Sumo Deadlift High Pulls with 70/53

Level II (2) RX

6 Hand Release Push Ups

8 American Kettle Bell Swings with 53/35

12 Sumo Deadlift with 53/35 (No High Pull)

Level I (1) Scaled

6 Hand Release Push Ups from the Knees

8 Russian Kettle Bell Swings with 35/24

12 Sumo Deadlift with 35/24 (No High Pull)

Leave a Reply