Call: Ben: 626 224-8717 or Marc: 626 733-2799

04/15/2014

Main – WOD

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Warm-up

CFG warm up (No Measure)

400m run or 500m row
10 figure 8 shoulder swings
5 inch worms

2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups

20 double unders

Weightlifting

Back Squat (10-10-10)

Add weight each set

Gymnastics

Pull-ups

Athletes will alternate between sets of Back Squats and Pull Ups. Athletes are encouraged to add weight to pull ups.

Metcon

Metcon (AMRAP – Reps)

3 Rounds for Reps of:
1:00 Lateral Over-the-Box Jumps (20″)
:30 Goblet Squats (53/35)
:30 Kettlebell Swings (53/35)
Rest 1 minute

Rx+
3 Rounds for Reps of:
1:00 Lateral Over-the-Box Jumps (20″)
:30 Goblet Squats (70/53)
:30 Kettlebell Swings (70/53)
Rest 1 minute

Mobility

I.T. Band Smash/Quad Smash with Foam Roller

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