140715 Tuesday

Neil's garage gym he used while vacationing in NY.

Neil's garage gym he used while vacationing in NY.

Neil’s garage gym he used while vacationing in NY.

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 5-10:
Back Squat,
1-arm DB High Pull,
KB Good Morning,
Dip.

Strength/Skill Development

A1. : 1-arm DB Muscle Snatch ( x 4-8 alternating sides x 4)

A2. : Axle Front Rack Reverse Lunge ( x 12-16 Steps x 3. )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:
Row 500m
1-arm DB C&J x 10/arm (today’s best MSn x 8)
Row 400m
1-arm DB C&J x 8/arm
Row 300m
1-arm DB C&J x 6/arm
Row 200m
1-arm DB C&J x 4/arm
Count every 10m on rower as 1 rep. ie 500m = 50 reps.

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