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Wednesday

July 1, 2015

Warm-up

500m Row
Mobility 5 minutes
CrossFit Warm-up
10 Reps each:
Samson Stretch (15-30 seconds)
Overhead Squat
Sit-up
Back extension
Pull-up
Push-up
Weightlifting
Turkish Get up (3-3-3-3)
Metcon (Time)
3000m bike
50 box jumps
800m run
50 sit-ups
1000m row
50 slams 20/15  30/20  40+


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