Saturday 9-17-16

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

Strength

  • A1: Split Squat (Q) (4x12e)

quad emphasis

  • FA2: Good Mornings (4x12)

  • I A2: Glute-Ham Raises (4x8-12)

Metcon:8 min

  • Metcon (AMRAP - Reps)

AMRAP:
20 walking lunge steps
15 Sit-ups
10 Push-ups

  • C/I: Metcon (AMRAP - Reps)

AMRAP:
20 OH walking lunge (45/25)
15 Toes to Bar
10 HR Push-ups