06/14/2016

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

5 Min AMRAP

5 Thoracic Rotations

5 Yoga Push Ups

5 Lateral Box Step Ups (each leg)

:20 Bar hang

Weightlifting

Split Jerk (5 x 1)

5 Min EMOM

1 Jerk @ 70%

Push Press (3 x 4)

3 Min EMOM

4 Push Press @ 65%

Metcon

Metcon (Time)

500m Row

10 Pistols

5 Bar Muscle Ups

1000m Row

10 Pistols

30 Pull Ups

500m Row

10 Pistols

5 Bar Muscle Ups

Written by adminxd on June 14, 2016. Posted in Uncategorized

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