Main - CrossFit Dynamic Warm Up Movement Prep: Lunge Forward KBell Press x20 Each Side 30 KBell Squats KBell Overhead Walk w/Bottoms Up Hold down and back Skills L1: 20x2 Weighted OH Squats (PVC Pipe for beginners, very light for L1) + 50 Hollow Rocks or Accumulate 3 Minutes in Hollow Hold L2 & L3: 5 Minute Warm Up then… Every 2 Minute for 12 Minutes (6 Sets) x2 OH Squats from rack Build load as you go and work with a partner Overhead Squat WOD 3 Sets Every 5 Minutes 250 M Row 30 Double Under or 60 Singles 10 Front Racked KBell Lunges Right Arm 10 Front Racked KBell Lunges Left Arm 10 Strict Hand Stand Push Ups (NO KIPPING) or 10 Strict Press 135/85, 95/65, 75/45 or scale to current ability level #1: Metcon (Time) #2: Metcon (Time) #3: Metcon (Time) Cool Down Pick 3 Exercises from Kelly Starrett Posters and Perform 2 Minutes of each
Posted on: Fri, 26 Sep 2014 02:01:40 +0000
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