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12/3/2014

3
Dec

12/3/2014

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Main – CrossFit

Front Squat Mobility (No Measure)

3 rounds (3-5 reps each side at 5 sec holds)

*Elevated Glute Mobility

*Ankle Wall Mobility

*Bicep Wall Mobility

Front Squat (5-4-3-5-4-3)

Metcon (AMRAP – Reps)

4 min AMRAP

10 Pullups

10 Pistols
Level 1

Jumping Pullups

Assisted Pistols (box or band)

*air squats if needed*

Level 2 RX

Level 3 RX+

CTB

Pistols 26/15lbs

Metcon (AMRAP – Reps)

4 min AMRAP

10 Box Jumps 24/20

10 Kettlebell Swings 53/35
Level 1

Box Jumps 20/16

KBS 35/24

Level 2 RX

Level 3 RX+

No step ups only box jumps 24/20

KBS 70/53

Metcon (AMRAP – Reps)

4 mins AMSAP

Hold a front plank on elbows and toes
Level 1

Knees and elbows

Level 2 RX

Level 3 RX+

On rings and toes

*Score reps as seconds held in plank position*

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