FTA Tuesday Feb 10, 2015

Main – Functional Training a. push press: 6,6,6,6,6,6 (6×6) rest 120 seconds b1. band good morning: 20 reps x 4 sets (4×20) rest 90 seconds b2. superman hold: 45-60 seconds x 4 sets (4×60 sec holds) rest 90 seconds45-60 second holds Metcon (Time) C. 800 Meter Cool Down

Crossfit – Saturday, Feb 7, 2015

Main – CrossFit (No Measure) Jog lap Core activation/Warm up -bird dog -kb circle drill -kb swings/10 Russian – 10 American -inch worm -kb snatch and t2b practice tech Metcon (Time) Buy in: 25 Burpees Then….. For Time: 4-6-8-10-12-10-8-6-4 Kettlebell snatch Toes to bar Rx 53/35 Cash out: 300m row cool down