THURSDAY 3/5/15

4
Mar

THURSDAY 3/5/15

20140606_170607

CrossFit WOD
DYNAMIC WARM UP
Run 400m (with slam ball)
Mobility (shoulders/lats-bands/lacrosse ball)
Bodyweight Warm Up

STRENGTH
In 12 Mins:
Work to a heavy single Bench Press

[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=krvj3HgYlVc[/youtube]


METCON

Complete in any order (not for time)

5 Sets of 10  Good Mornings (light weight)
5 Sets of 10 Strict Hanging Leg Raises
5 Sets of 10 Barbell Curls (light to medium)
5 Sets of 10 Pendlay Barbell Rows (light to medium)

[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=ZlRrIsoDpKg[/youtube]

 

 

Boot Camp WOD
CONDITIONING WOD
6 Min EMOM
Buy In: 5 Burpees
Rest of Min ME Ring Ab Roll Outs

-1 min rest-

6 Min EMOM
Buy In: 2, 30 ft Suicide Sprints
Rest of Min: ME Squats

-1 min rest-

6 Min EMOM
Buy In: 5 Pull Ups or 10 Jumping Pull Ups
Rest of Min: ME Box Jumps

-1 min rest-

6 Min EMOM
Buy In: 5 Dive Bombers
Rest of Min ME Sit Ups