Main – CrossFit
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Stretches: Band Pull, Sink Mobilization, Banded Hip Flexor
Strength & Skill
Shoulder Press (5-5-3-3-1-1)
Metcon
Metcon (2 Rounds for reps)
13Nov2014
12 Min EMOM of:
Even Minutes: Overhead Press (95# / 65#)
Odd Minutes: Bar Facing Burpee
**Count Reps for Points.
**Wodify input, round=1 PP & round 2=BFB