NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
25 calorie row
10 ring dips
10 Pistols
10 Kettlebell swings
Personal FMS Drills
Warm-up your deadlift
Hip Flexor Mobility, rotational stability, agility drills ( we are Not doing the agility today)
http://www.youtube.com/watch?v=vwFHpg3VKQ8
10 triplanar in each direction, each leg
10 rotation stability drills
Stength: Do the drills above between each set of deadlifts
3-3-3-3-3
FIND YOUR NEW 3 REP MaX
Metcon:
3 rounds for time of:
20 Pull-ups
30 Push-ups
40 ABMAT Sit-ups
50 Air Squats
2 minute Rest
Each Round has 4min time cap, not including the rest. You are still going for total time to finish all three rounds. Clock does not stop during rest. If you DNF a round, be sure to keep track of where you were stopped.
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