SATURDAY 7-25-15

Warm-up

  • Plate Warm-up

with a 10-35# bumper:

20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats

2x through with progressive weight

Weightlifting

20min

  • Deadlift (5x5)

Metcon

  • CrossFit Games Open 11.2 (AMRAP - Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"