Main – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 rounds, 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: T-Twist/Scorpion, T-Spine Smash, Pigeon
Strength & Skill
Good Mornings (15-12-9-6-2-Max Rep)
*Max reps, same weight used at 9 reps
GHD Situps (10-10-10)
Metcon
12Jun2014 (5 Rounds for time)
10 x Deadlift (225#/185#)
5/5 x Dynamic Alt. Kettlebell Push Ups