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01.06.2015

Main – CrossFit

Warm-up

With a Tabata timer:

4 Rounds of Hollow Rock on the :20 & Rest on the :10

Then 4 Rounds of Handstand Hold/Shoulder Touches

Weightlifting

A): Weighted Pull-ups (5×3; @ Med Int; E:90)

B): Shoulder Press (3×3; @70%; E:90)

Metcon

Metcon (AMRAP – Reps)

AMRAP x 2:00

Pull Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6:00

12 Deadlifts @ 95/65#

9 Hang Power Clean

6 Push Jerk

Metcon (AMRAP – Reps)

AMRAP x 2:00

Pull Ups

Accessory

NOT FOR TIME! Focus on the movements.

Skill Dev.

10 MU Transitions

10 DHPU

10 Dip

10 Ring Dip

10 Strict MU

10 HSPU

:20/:10×8 L-Sit

5 Rope Climbs

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