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THURSDAY 3/12/15

20150307_110703

 

CrossFit 580
DYNAMIC WARM UP

Run 800m
Mobility
Bodyweight Warm Up

STRENGTH
In 15 Mins.
Work to a Heavy Single Deadlift


METCON
Complete in Any Order.

3 Sets Max Strict Pull Ups
5 Sets of 10 GHD Glute Ham Raises
5 Sets of 10 Bulgarian Split Squats (Light)
5 Sets of 1 min Superman Holds (GHD)
5 Sets of 20 GHD Sit Ups
4 Sets of 10 (each Arm) Dumbbell Curls

 

 

Boot Camp WOD
CONDITIONING WOD #1

10 Min AMRAP
40 (20/20) Flutter Kicks
15 Box Jumps
10 Toes to Bar
5 Tire Flips

CONDITIONING WOD #2

10 Min AMRAP
40 (20/20) Mountain Climbers
15 Abx Sit Ups
10 Ball Slams
5 Walk Out Push Ups

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