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3/18/2015

18
Mar

3/18/2015

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Main – CrossFit

Core Warm-up (No Measure)

3 rounds:

10 hollow rock to touches with PVC

20 Mt. Climbers

10 Air squats

20 Jumping jacks

Then Overhead mobility drills

Turkish Get Up (5-4-3-2-1)

Perform reps on each side..ex 5 rt, 5 lt, 4 rt, 4lt, etc…

Metcon (AMRAP – Reps)

15 min AMRAP

5 Alt. pistols

10 HR push-ups

100 meter run

10 Alt. pistols

15 HR push-ups

100 meter run

15 Alt. pistols

20 HR push-ups

100 meter run

*increase by 5 reps each exercise*

*after each set of pushups run 100 meters*

Level 1: Air squats or assisted pistols

Level 2 RX

Level 3 RX+ Weighted pistols 35/26
Run counts as 1 rep

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