Workout 8.13.14

Nickname: Yippy Skippy

Main – CrossFit

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Warm-up

2:00 of easy rowing
10 Situps- GHD or Ab Mat
10 GHD Hip Extensions or Supermans
10 PVC Pass Thrus
10 Strict Pullups- Negatives or Ring Rows
10 Pushups- from knees
:30 Samson Stretch each leg

Strength

Back Squat (6-4-2-6-4-2)

6 reps @ 60% of 1-RM
4 reps @ 70%
2 reps @ 80%
6 reps @ 70%
4 reps @ 80%
2 reps @ 90%

Metcon

Metcon (No Measure)

EMOM for 18:00:

Minute 1: 15 Russian Kettlebell Swings- swing to eye level
C: 70/50
P: 50/35
F: 35/20
Minute 2: 12 OH Walking Lunges
C: 45/25
P+F: 35/15
Minute 3: 10 Burpees on Plate

Feature Video

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