MONDAY 1-4-15

If you weren't able to attend the last seminar, make sure you sign up for this one.  Bring a friend and share the awesome.

https://www.eventbrite.com/e/nutrition-seminar-learn-how-to-fuel-your-body-to-look-and-perform-better-tickets-20235461811

 

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:15Min

  • All: Overhead Squat

Form: 4x8
Con/Int: 4x3

Metcon:10min

  • Form: Alternating EMOM (Weight)

Odd: 120m Run
Even: 10 OHS

  • Con: Alternating EMOM (Weight)

Odd: 200m Run
Even: 10 OHS

  • Int: 3 Rounds (10min cap) (Time)

400m run
10 OHS (.75bw/.6bw)

record weight in notes