01/12/2016

Posted: January 11, 2016 in Uncategorized

26 2 CrossFit – CrossFit

(No Measure)

Dynamic WU:

2 rounds: 5 4-Point squats. 5 Lunges w/Twist. 10 PVC Good Mornings. 10 PVC Pass Throughs. 5 Wall Balls. 200m Run.

*Move through it at your own pace this is a warm up

Dynamic Warm Up Demos Link:

https://www.youtube.com/playlist?list=PLYrFy_64uxIbT8NCU5ixpT-jepv6rSPVJ

Deadlift (1×5)

Add 10lbs to previous weight

Power Clean (5×3)

Add 2.5lbs to previous weight

Metcon (Time)

5 rounds for time of:

10 Medicine Ball OH Lunges 20/14

15 Wall Balls 20/14

200m Run

Rest :60

LII: 10 WB at Rx’d weight.

LI: MB weight of choice.

*Goal is no break on either movements

*Record splits

*5 lunges/leg

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