Saturday- January 10, 2015

Photo courtesy of CrossFit.com

warm-up

In 10 minutes

450m run

then…

4 spider-mans

4 knee jumps 

4 inch worms

WOD

21 Front Squats (95lbs/65lbs)

9 Bar Burpees

15 Front Squats (95lbs/65lbs)

15 Bar Burpees

9 Front Squats (95lbs/65lbs)

21 Bar Burpees

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Westside

Max Effort Lower

-Box Squats 

14" Box (12")

Cambered Bar (Bow Bar)

4 sets 

-Free Squats 

3 sets x 1 reps

*practice being perfect for each rep

-Sumo Pulls

2 sets x 4 reps @ 70%

1 sets x 2 reps @ 80%

1 sets x 2 rep @ 90%

-Conventional Pulls

2 sets x 4 reps

GHRs

3-5 sets

Reverse Hypers

2-3 sets

Banded Good Mornings (Green Bands)

1 set x 100 reps

ABS

-Weighted AB Wheels

3 sets

-Weighted Straight Legged Sit Ups

3 sets