4-1-14 – CrossFit DGA
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31
Mar

4-1-14

Great day of training yesterday!!!!! “Stronger people are not only more beautiful but they are harder to kill and they have a higher sense of self worth.” Get you some DGA!!!!!!!

 

Fitness:

A.Back Squat 10-12 x 4 @ 32×1 rest 1-2 min
B. RFESS 12-14 x 4 @ 3010 rest 30 sec
+
15 Wallballs
300m Row
Males rest 1:00; Females rest 1:30 x 4 (This should be close to 2 mins of work) You may move rowers closer to targets
+
C1.DB External rotation 10-12 x 4 @ 3010
C2.DB Powell Raise 10-12 x 4 @ 3010

 

Competition:

A1. RDL 5-7 x 4 @ 31×1 rest 1-2 min
A2. Dips 8-10 x 4 @ 31×1 rest 1-2 min
B1. Pullups 4-5 x 4 @ 31×2 rest 30 sec
B2. AMRAP UB C2B Pullups x 4 rest 2 min
+
8 rounds
Heavy Sled 150′
FC (outside) HAP

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