Main – CrossFit
Warm-up
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: Hip Flexor, Banded Bully, Posterior Chain Floss
Strength & Skill
Paused Back Squat (4-4-4-4)
3 Second Hold @ Bottom
Pistols (5-5-5-5)
Metcon
Metcon (Time)
18Sept2014
1000m Row
100 x Kettlebell Swing (53# / 35#)
100 x Ring Rows
100 x Air Squats
500m Row