THURSDAY 6-18-15

Warm-up

15min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  

Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Weightlifting

12min          ODD LIFT                  (3)

Heaviest weight you can go unbroken with

build to 5RM

  • All: Single Arm Deadlift (1x5)

using a lifting strap is ok for this lift

Gymnastics

10min                                                  (3)

  • Pistols 

If you don't have pistols work on progressions with your coach.  if you do try to max out reps each leg with no switches or touches

Metcon

10min

  • Form: Metcon (5 Rounds for reps)

EOMOM

10 Air Squats
Max Burpees

  • Consistency / Intensity: Metcon (5 Rounds for reps)

EOMOM

20 Air Squats
Max Burpees