• 10/11/14

    Main – CrossFit Metcon (Time) Team WOD: 5rds 200m run 20 shoulder to overhead (115/75) 20 burpee box jump overs (24/20) **teams must run together, but all other work may be broken up anyway possible.

  • 10/10/14

    Main – CrossFit Warm-up (No Measure) 5 min foam roll Banded front rack stretch x 30 sec Pigeon Pose x 30 sec Med ball slam x 15 (30/20) Front Squat (5×1, across @ 90%) Metcon (Time) 5RFT: 12 KBS, 70/55 12 Toes to bar (scale = v ups) 250m Row

  • “Tabata”

    Main – CrossFit (No Measure) 2rds 250m row 10 GHD sit ups Banded Hip flexor stretch x 30 sec Pull-ups (4×5 reps, strict) Metcon (AMRAP – Reps) “Tabata” Push ups ABMATs Air squats Burpees **tabata is 20 sec of work, followed by 10 sec of rest. This is completed for 8 rds (4 min total