Main – CrossFit
Warm-up
Warm Up #5 (Row) (No Measure)
Complete 2 rounds
Row 300m
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Stretches: Sink Mobilization, Banded Hip Flexor, T-Spine Smash
Strength & Skill
Shoulder Press ([7.5.3] 5-5-5-5-5)
Metcon
1: 1000m Row (Time)
Max Effort 1000m Row
Rest 3 min.
2: Metcon (AMRAP – Reps)
01Jan2015
5 minute AMRAP
Bear Complex (115# / 85#)
-Clean
-Front Squat
-Overhead Press
-Back Squat
-Overhead Press
Cash Out
90/45/45 Plank
90 sec. Front
45 sec. Left
45 sec. Right