Monday, 1/2/12



Crossfit Competition in Fresno on Feb. 4th: Click HERE to view
Proceeds go to the Valley Children's Hospital
Everyone should do it! Text or email me with questions

Metcons come in many,


Warm-Up:
3 Rounds:
5 Pull-ups
7 Ring Dips
10 OH Squats

Dynamic Warm-Up/Burg WU

Beginner Strength:
Press: 2 x 5, 1 x 5+
Squat: 2 x 5, 1 x 5+

Int/Advanced Strength:
Speed Bench: 8 x 3, 55% + bands
Dumbbell Rows: 3 x 12-15
Dumbbell Rollbacks: 3 x 12-15
many different forms

MetCon:
5 RFT of:
10 Hang Power Snatch 95/65#
10 Push-ups (release hands at bottom)
60m Sled Sprint 70/45# (30m out/back)
*Scale as needed, all reps should be unbroken.










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