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9/25/2014

25
Sep

9/25/2014

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

Pendlay Row (8-6-4-8-6-4)

Make sure 2nd wave is heavier than the first.

Capacity Test (AMRAP – Reps)

13min running clock:
4 min row for calories/800 meter run
1 min rest
3 min jumping pullups
1 min rest
2 min air squat
1 min rest
1 min shoulder to overhead 65/45#

Level 2:
Pullups
Back Squat 115/80
S2O 95/65

Level 3:
CTB
165/115
135/95

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