131211 Wednesday

13045_crossfit_full_0119

Reminder: Yoga TONIGHT @ 6:30p.

Warm-up

AMRAC in 12 with 6-12:
Back Squat,
1-arm OHS,
C2B Pull-up (Strict Rnd 1),
Hip Extenstion with 1s Hold,
Mobility

Strength/Skill Development

A1. Front Rack Reverse Lunge (@ 20X1; 10-16 alternating x 4. )

A2. Kettlebell Swing w/1s OH ( x 8-12 x 4 sets. )

A3. Row 20 seconds for Max Distance (Distance)

Partner WOD

Metcon (Time)

Complete 6 rounds (3/person) of:

P1: AMRAP DB Manmakers (moderate effort)
P2: Row 400/500m (500m if able to row 500m in sub 2:00)

Report time with 1s subtracted off overall time for every completed Manmaker.

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