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10/05/2015

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Chrono CrossFit – CrossFit

Glute Warm Up (No Measure)

2 rounds

30 Seconds Hollow Body hold

30 Seconds superman hold

10 hip thrusts

10 (total) fire hydrants

10 (total) donkey kicks

10 air squats

Front Squat (2@50%, 2@60%, 2@65%, 2@70% rest 90 sec between set)

1 and 1/4th squats

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m run = 2 small laps