140127 Monday

Crossfit workout 091

Main – CrossFit

Warm-up (No Measure)

AMRAP in 12 minutes
Mobility + 7-12:
Back Squat,
Ring-Row–>Pull-up,
Bear Crawl (50ft),
Toes 2 Bar (Strict Rnd 1).

Strength/Skill Development

A1. : DB Walking Lunge ( x 16-20 steps x 3)

Hold DBs in both hands with straight arms at sides of body. Post load as sum of both DBs. (ie. 20lbs/hand = 40lbs)

A2. : Weighted C2B Pull-up (@ 21X0; 2-4 x 3. )

Crossfit workout 091

WOD

Metcon (Time)

Complete 3 Rounds:

15 Slammer
10 Toes to Bar
200ft Bear Crawl (Turn every 50′)

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