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29/12/2014

By Sarah Cahill | In Uncategorized | on December 29, 2014

Red Iron CrossFit – CrossFit

Warm-up

a: Squat Warm up (No Measure)

400m run

4 point Squat

Groiners

Pigeon pose

4 Point Squat

x 2

b: Shoulder to Over head (No Measure)

With PVC 5 reps of each

Behind neck press

Behind neck push press

Behind neck push jerk

Behind neck press in split jerk

Behind neck jerk balance

Behind neck split jerk

Weightlifting

3 Front Squat + 1 Split jerk (4 x 3+1 )

Complete 3 front squat, reset feet and elbows then 1 split jerk

Conditioning

Metcon (No Measure)

4 round for form

3 DB split jerk each side

6 Renegade Row each arm

6 KB swing (american if flexibility allows)

1 min rest

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