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: Third World, Oly Wall Sit, Anchored T-Spine
Strength & Skill
Sumo Deadlift ([7.5.3] 5-5-3-3-2-2)
Metcon
Metcon (Time)
06Feb2015
Complete the Following for Time:
60 x Power Snatches (75# / 55#)
–1 min Plank Front–
50 x Ball Slams
–1 min Plank Side–
40 x Burpees
–1 min Plank Side–
30 x Chest to Bar
–1 min Plank Front–
20 x Pistol Squats
–1 min Plank Side–
10 x Toes to Bar
–1 min Plank Side–