Workout 6.15.14

Nickname: Benchmark Retest 1

Main – CrossFit

Team PR Retest Week is here! Remember, we are only testing the AMRAP, the Total and the Metcon previously done a month ago. The team with the most PR’s takes the title! Good Luck!!

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Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

(No Measure)

Choose 2 Mobility Drills and take 8 minutes to work on them:

– Couch Stretch
– Banded Hip Stretch
– Banded Shoulder Stretch
– T-Spine Baseball Smash

Buy In

Paused Front Squat (2-2-2-2-2)

Pause 3 seconds at the bottom of each front squat before driving up.

Use 60-85% of your 1RM.

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Feature Video

Phil’s Journey For A Better Life