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CrossFit Now – CrossFit


WARM UP

Warm Up 28 (No Measure)

4 min AMRAP

10 Jumping Jacks

10 Forward Arm Circles

10 Backwards Arm Circles

10 Samson Lunges

10 Leg Lock Bridges per leg

10 Inch Worms

10 Heel Cord Stretches

MOBILITY

Walking Quad x 5 each leg (No Measure)

http://www.youtube.com/watch?v=06xYA2AVnAk

Band Rotator Stretch- 2x ea arm :15 hold (No Measure)

http://www.youtube.com/watch?v=AWtGhJlhMvo

STRENGTH

Power Clean (10 min to est 1 RM)

REST

4 min

WOD

21-15-9-6-3 PP DB OHWL (Time)

21-15-9-6-3

Push Press

Dumbbell Overhead Walking Lunge

Basics- DB PP, just lunges

RX- 95/65, 50/35

RX+- 115/75

M1- 65/45 20/15

M2-45/35, 15/10