Saturday 12-3-16

Coach's thought on today:

Today has a great whole-body bit of work. Remember that the CrossFit warm-up is "strength based" and deadlifts is a taxing posterior chain movement. Of course the medium time domain metcon with a short run, and whole body movements.

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:25min

  • Deadlift (5x5)

Metcon:12min

  • What Is, And What Should Never Be (AMRAP - Rounds and Reps)

12 min AMRAP

200M Run
10 Toes to bar
10 Burpees
10 Pull-ups