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Monday

September 22, 2014

Warm-up

500m Row
Crossfit Warm Up
10 Reps each:
Samson Stretch (15-30 seconds)
Overhead Squat
Sit-up
Back-extension
Pull up
Push up
Barbell Complex
DL-HCl-FSq-PP-Bsq-BOR
Weightlifting
Split Jerk (2-2-2-1-1-1)
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles


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