Main – CrossFit

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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