01.23.2015

Main – CrossFit

Warm-up

Monster walk band series

10 Goblet Squats w/band

10 Heavy swings [Fire Glutes Hard!]

15 Push ups

15 Ring Rows

Weightlifting

A): Front Squat (55/60/65/70/75% x 5+; E1M)

B): Weighted Dips (5 x 5; AHAP; Last set AMRAP; E1M)

Metcon

Metcon (8 Rounds for reps)

1:00 on/1:00 off x Twice through

C2B

HSPU

Pull Ups

Dips/Push ups

Strength Accessory

Metcon (Weight)

3x

A) Back Ext. – 10

B) Landmine Row – 12/12

C) Banded Face Pulls – 12

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