Monday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

500 m Row (No Measure)

Warm-up (No Measure)

3 rounds
10 Wallballs
20 Second Beat Swing
30 Second Plank Hold

Mobility

5 mins

Pass Throughs (No Measure)

3×10 each direction

Face Pulls (No Measure)

3×5

Gymnastics

20 mins

Chest-To-Bar Pull-ups (6×5)

Strict Pull-ups
*Use appropriate assistance to get chest to bar if not able

Metcon

15 min AMRAP (3.31.14) (AMRAP – Rounds and Reps)

5 Pushups
10 Slamballs (20/15)

Cooldown

Stretch 5-10 mins (No Measure)

Advertisements

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