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Sunday

September 7, 2014

Warm-up

Mobility
5 mins
250m Row
Crossfit Warm Up
10 Reps each:
Samson Stretch (15-30 seconds)
Overhead Squat
Sit-up
Back-extension
Pull up
Push up
Metcon
Metcon (No Measure)
1600m Row
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3 Rounds of:
13 Pull-Ups
13 Ring Dips
1 Prowler Push
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39 Deadlifts, 61.5 kg/82 kg


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