08/14/2014

Main – CrossFit

Warm-up

Warm Up 3 (No Measure)

200m Jog
200m Skip
200m Backwards
+
10 Dive Bombers
10 Spider Mans (per leg)
10 Shoulder Reach Throughs

Weightlifting

Close Grip Bench (2 x 5 @ 90%)

Slam Ball Toss (3 x 4-6 (30/20) )

Metcon

Metcon (Time)

150m Row Sprints
1:00 Rest
x 6

Mobility

:90 Couch Stretch per Leg

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