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Tuesday

February 3, 2015

Warm-up

Row 500 m
Mobility
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
Weightlifting
Thruster (3-3-3-3-3)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP of:
Row 20 calories/Run 400m
10 Burpees
5 Thrusters
45/62.5 kg = Rx, 55/85 kg = Rx+


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