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Monday

January 12, 2015

Warm-up

Parma Loop
.7 mile run
Mobility
5 mins
2rds: Crossfit Warm Up
10 Reps each:
Samson Stretch (15-30 seconds)
Overhead Squat
Sit-up
Back-extension
Pull up
Push up
Weightlifting
Split Jerk (2-2-2-2-2)
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups


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