Workout 8.18.14

Nickname: Ham Sammy

Main – CrossFit

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Warm-up

(No Measure)

2:00 easy row
10 GHD or Ab Mat Situps
10 GHD Hip Extensions or Supermans
10 PVC Pass Thrus
10 Strict Pullups/ Negatives/ Ring Rows
10 Pushups/ from Knees/ 1:00 Plank hold
:30 Samson Stretch each side

Skill

Spend 8:00 on Kipping + Butterfly Pullups

WOD

Metcon (No Measure)

2 Rounds for Time:

Run 400m
12 Overhead Squats
C: 135/95
P: 115/75
F: 95/55
12 Box Jump Overs
C: 30/24
P+F: 24/20
12 Pullups
C: Kipping or Butterfly
P: Negatives
F: Weighted Plate Ring Rows

Rest 2:00 then,

Metcon (No Measure)

21-15-9:

Russian Kettlebell Swings- to eye level
C: 70/50
P+F: 50/35

Wall Balls- 20/14

Rest 2:00 then,

Metcon (Time)

50 Burpees

Score is total time for all 3 metcons.

Feature Video

CrossFit Class Workout