12.02.2014

Main – CrossFit

Warm-up

With a Tabata timer:

4 Rounds of Hollow Body on the :20 & Superman on the :10

Then 4 Rounds of Handstand Hold/Shoulder Touches

Gymnastics

*Laying T2B Progression w/PVC

*Wall Ball Hollow Toss

*Kip with minimal shoulder flexion – all levels

Weightlifting

A): Weighted Pull-ups (70×8, 80×5, 90×3+; E1:30)

B): Shoulder Press (70×4, 77.5×3, 85×2, 92.5%x1+; E2:00)

Metcon

AEROBIC

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8:00

A1) 20 Cal Row

A2) Rounds of:

8 Dips

8 Burpees

Rest 3:00

Repeat

Accessory

2:00 Test – Double Unders (AMRAP – Reps)

AMRAP in 2:00

Double Unders

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