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: 30 sec. 3rd World, Instep, Squat Dislocates
Strength & Skill
1: Low Bar Back Squat ([7.5.3] 5 Rounds of 3 to 5 reps )
Metcon
Metcon (3 Rounds for time)
25Feb2015
3 Rds., Time each round.
50 x Wall Balls
50 x Double Unders
10 x Deadlift (80% 1RM)
**Rest as needed between rounds.**
Cash Out
90/45/45 Plank (2 Rds.)
90 sec. Front
45 sec. Left
45 sec. Right