421 Sportsplex Dr. Unit A
Dripping Springs TX 78620
(512) 829-5325

161101

November 01, 2016

CROSSFIT:

Part 1) mobility / Dynamics

Part 2) Strength – superset A. and B.

1A. 5×1 – 30 second Chin up Hold

B. 5×5 – Y raise ( can be done on TRX)  – 1116 tempo

2A. 6×8 – Ring Row – 1114

B. 6×8 – Scapula elevation/depression

Part 3) Metcon – For Time

2-4-6-8-10

HSPU, Pull ups

*STRAIGHT INTO*

10-8-6-4-2

Wall Balls, Weighted Sit ups

ROW:

Part 1) Warm up / Stretch

Part 2) Pick Drill

Part 3) Metcon – 4 Rounds For Time

1000m Row, 15 TRX push Ups, 10 Sit Ups, 5 TRX X drill

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