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September 15, 2014

Back Squats, Hand Stand Push-ups, Double Unders

Warm-up
1000m row
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
Back Squat (7 x 3)
Metcon
Metcon (Time)
75 Hand Stand Push-ups OR Piked
Push-ups OR Push-ups

*20 Double Unders EMOTM


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