Wednesday 6-8-16

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

Metcon

  • 1000m Row (Time)

Max Effort 1000m Row

This is only to score your best of the 4 rounds...this is not separate

  • Metcon (4 Rounds for time)

1000 meter row

Accessory

Between rows

  • Hold a very VERY tight elbow Plank for 3x15s between each row