140116 Thursday

CFA_BCBD-179

Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes:
Mobility + 2-8:
Back Squat,
Turkish Roll-up,
Plank Burpee DB DL,
Toes to Bar

Strength/Skill Development

A1. : Turkish Get Up (x 2-3/arm x 4 )

A2.: Barbell Row (@ 21X0; 5-8 x 3 )

WOD

A. : DUs in 2 minutes (AMRAP – Reps)

AMRAP Double unders in 2 minutes

B. : Metcon (AMRAP – Rounds and Reps)

Rest 1 minute

AMRAP in 5 minutes:
10 Plank Burpee DB Deadlift (Moderately Tough NTE 55/45)
10 Toes to Bar

Rest 1 minute

C. : DUs in 2 minutes (AMRAP – Reps)

AMRAP Double unders in 2 minutes

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