Thursday 1-19-17

Coach's thoughts on today:
So we're doing a lot of torso work today. You may still be feeling Monday's kettlebell swings, but you'll be okay. The knees to elbows are going to tax the grip so make sure your hand maintenance is good.

Sweet we're doing a RomWod today!

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:20min

  • Form: Metcon (Time)

3 rounds
25 Hanging knee raises
25 Mountain Climbers (each ft)
25 Walking lunge steps
25 Arch-ups

  • Con: Metcon (Time)

4 rounds
25 Knees to elbows
25 Mountain Climbers (each ft)
25 Walking lunge steps
25 Arch-ups

  • Int: Metcon (Time)

100 Knees to elbow
100 Side hop Mountain Climbers (total)
100 OH Walking lunge steps (45/25)
100 Arch-ups

Bendy:20min

https://romwod.com/workout/cowboy-tough/