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Wednesday

March 25, 2015

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
Gymnastics
Handstand Push-ups (5-5-5-5)
Practice for 10 minutes.
Metcon
Metcon (No Measure)
3 Rounds Untimed:
50 Double Unders
10 Ring Dips
Metcon (AMRAP – Rounds and Reps)
10 down to 1 – EMOTM
Thrusters @ 42.5 kg / 30 kg

RX + = 62.5 kg / 45 kg


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