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: Anchored T-Spine, T-Twist/Scorpion, Oly Wall Sit
Strength & Skill
Front Squat (5-10-15-20)
Metcon
Metcon (AMRAP – Rounds and Reps)
30Oct2014
Death By Push & Pull
With a continuously running clock do one Push Up & one Pull Up the first minute, two Push Up & two Pull Ups the second minute, three Push Up & three Pull Ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.