Monday 9-12-16

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

Strength:15min

  • Form: Seated KB Press (5x10)

  • C/I: Shoulder Cluster x3

With approx. 90% 1RM Perform 4s eccentrics followed by 10s rest to failure. Immediately drop weight in half and perform AMRAP

Metcon:14min


2min between modalities and score all reps

  • Tabata Row (Calories)

:20/:10 x 8

  • Tabata Situps (AMRAP - Reps)

  • Tabata Air Squat (AMRAP - Reps)