SATURDAY 1-16-16

Warm-up:15min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Weightlifting:20min

  • Turkish Get Up (3x5)

Metcon:12min

  • Metcon (AMRAP - Rounds and Reps)

1 TGU
2 Shoulder Presses
3 Snatches
4 Squats
5 Single arm Russian Swings

R=round 1   /   L=rounds 2

Start TGU at top, work down to floor and back to standing.

Complete all reps of all movements on one side before moving to the other.