05/09/2014

Main – CrossFit

Warm-up

Warm Up (No Measure)

Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause

Weightlifting

Close Grip Bench (1 x 10 @ 80%)

Bent Over Row (4 x 6-8 (1.5/1))

Metcon

Metcon (Time)

20 Burpees
200m Run
x 5

Mobility

Russian Baby Makers :45 Hold/:30 Rest
x 4

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