05.20.2014

Main – CrossFit

Warm-up

*Hip Activation
*30/20/30
*Tabata Rope Control [3 single + 1 double, 2 single + 2 double]

Skill

*Ladder Drillz
*Plyo circuit
*Toe Walk
*Heel Walk
*Arm Sprints
*Leg Swings
*Wall Runs

Metcon

Metcon (8 Rounds for time)

50m Sprint @95%; rest 1:30 x 8

Skill

*Kip – :20/:10 x 4
*Pull up Hold Top – :20/: 10 x 4
*Pull up Hold Bottom – :20/: 10 x 4
———————————————————–
3 Rounds:
Reverse Hyper: 15
GHD sit up: 15

Zone 1

20-30:00 Z1 Row or Airdyne

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s