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Friday

March 18, 2016
Warm-up
800m run
Mobility
5 mins
Crossfit Warm Up
10 Reps each:
Samson Stretch (15-30 seconds)
Overhead Squat
Sit-up
Back-extension
Pull up
Push up
Strength
Bent Over Row (5-5-5-5-5)
Metcon (Time)
4 Rounds:
15 MB Slams @ 20lbs/15lbs
15 Pull-ups
15 Sit-ups
400m Run

RX + = 30lbs/20lbs


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