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Thursday

January 28, 2016

Warm-up

Mobility
5 mins
Double Under Practice
150 Double Unders or 5 Mins of Practice. No Singles!
2 Rounds of CF Warm-Up, Ring Rows & Ring Dips
10 Reps of Each:
PVC Overhead Squat
Ring Dips
Samson Lunge
Ring Rows
Sit-Ups
Back Extension
Metcon
Row – Pull-Up – Box JumpĀ (Time)
3 rounds, for time:
Row 1000m
20 Pull-Ups
30 Box Jumps


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