Main - CrossFit View Public Whiteboard: bit.ly/1v3nbcd Dynamic # 3 (No Measure) 400 Meter Run Foam Roll Thoracic Spine, Lats And Attacments Under The Arms. Wrist Circles x 10 Elbow Circles X 10 Band Pull Downs x 10 Chest Expanders x 10 Upright & Bent Torso Rotations x 10 Lunge With Twist x 10 Groiners x 10 Cossack x 10 Bench Press (1 x 5) This is the de-load week for the bench. We will add 5 lbs to your training max next week and cycle through another 3 weeks 1 x 5 @ 40 % 1 x 5 @ 50 % 1 x 5 @ 60 % Dips (3 x Max Effort) 1-Mile Run (Time) Max Effort 1-Mile Run As soon as you complete the mile note your time and immediately proceed to the second metcon. Metcon (Time) For Time, this week you can break up divide and complete this in any order 40 plyo push ups 45/25 40 russian kb swing 72/44 40 plt sit up 45/25 40 wall balls 20/14 40 jumping ball slams 20/15 This time will include your mile time. The clock will runcontinously from the start of the mile run until the class completes the second metcon
Posted on: Wed, 14 May 2014 09:10:04 +0000
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