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Thursday

February 12, 2015

Warm-up

5 Min Row
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
Back Squat (3-3-3-3-3)
Metcon
Metcon (Time)
21-18-15-12-9-6 Reps of
Pull ups
Sit up
Lunge 100FT or 30 steps at the beginning of every Round


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