Main – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Couch Stretch, Rolling Dislocates, Pigeon
Strongman
Back Yoke Carry (4 Rds of (1 rds = down/back))
Zercher Yoke Carry (4 Rds (1 rds = down/back))
Metcon
Metcon (AMRAP – Reps)
07Jan2015
7 Min AMRAP
Burpee/Pull-up/Toes to Bar
Cash Out
Boat Pose (3 rds of Controlled Holds)
Hold for as long as possible without compensating form or collapsing.