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: Pec/Lat, Rib Mobilization, Couch Stretch
Strength & Skill
Barbell Row (8-8-8-8-8)
Handstand Walk (Progression/Practice)
Metcon
Metcon (AMRAP – Reps)
18Dec2014
10 Minute AMRAP of:
10 x Deadlift (225# / 155#)
30 x Double Unders