5/28/13

Announcements

CLAYBAUGH COME SEE BRACK!!

BOX – CrossFit

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Good Morning/PVC Passthrus (No Measure)

27 Good Mornings (Bar Only)
27 PVC Passthrus

RDL (4×8 HEAVY! go up in weight every set )

“Quick…Run, Jump, Then Lift This” (Time)

For time:

sprint 100m
15 box jumps
3 DL (315/223)

then rest 2 mins

spritnt 200m
30 box jumps
6 DL (275/205)

rest 3 mins

SPRINT 400m
15 box jumps
9 DL (225/155)

More Core!! (No Measure)

15 hip extensions
15 ab mat sit ups
15 hip dips (each side)
15 V-ups
15 hip dips (each side)
15 ab mat sit ups
15 hip extensions

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