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11.25.2014

Main – CrossFit

Warm-up

With a Tabata timer:

4 Rounds of Hollow Body on the :20 & Superman on the :10

Then 4 Rounds of Handstand Hold/Shoulder Touches

Gymnastics

*Laying T2B Progression w/PVC

*Kip with minimal shoulder flexion – all levels

Weightlifting

A): Weighted Pull-ups (65/75/85%x5+; E1:30)

B): Shoulder Press (65/72.5%x3, 80/87.5%x2; E1:45)

Metcon

C): Metcon (Time)

For Time:

10-8-6-4-2

Ring Dips

T2B

Accessory

D): Metcon (Weight)

4x

A) Back Ext. – 10

B) Barbell Row – 12

C) Banded Face Pulls – 12
Use same weights as last week.

E): 2:00 Test – Burpee (AMRAP – Reps)

AMRAP in 2:00

Burpee

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