Main – CrossFit
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, 30 Sec. Squat Hold, Elevated Pigeon
Strength & Skill
Low Bar Back Squat ([7.5.3] 5-5-5-5-5)
Metcon
Metcon (AMRAP – Rounds)
12Feb2015
12 min AMRAP
20 Ft. Handstand Walk
12 x Deadlift (225# / 185#)
**HSD Walks scaled by 10 x HSD Shoulder Touch
Cash Out
Back Extensions (30 Reps)
After reps, hold at contracted point for 10-20 seconds.