05/16/2014

Main – CrossFit

Warm-up

Posterior Chain (No Measure)

6 Mins:
5 Bow & Bends
5 Single Leg DL
5 Prone Single Leg Raises
5 Bird Dogs
5 Scap Push Ups

Weightlifting

Close Grip Bench (15 Mins to Build to HS)

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

Metcon

2k Row (Time)

Max Effort 2k Row

Mobility

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

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