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: Classic Posterior Chain Floss, 3rd World, Lunging Dislocates
Strength & Skill
Cycle Movements.
Low Bar Back Squat (5-5-5-5)
Muscle-ups (4 Rds of 5-10 reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
12Nov2014
10 Min AMRAP of:
2 x Wall Walks
10 x Wall Ball Sit Ups
20 x Wall Balls