30Sept2014

Main – CrossFit

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Warm-up

Warm Up #4 (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold
Stretches: Couch Stretch, Posterior Chain Floss, Band Pull

Strength & Skill

500m Row (Time)

Max Effort 500m Row

Pull-ups

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″