Monday 061316

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Stay Strong CrossFit – CrossFit

Warm-up

400m Run

10 Ring Rows

10 Air Squats

30sec Couch Stretch ea. Leg

400m Run

10 HR Push Ups

10 Walking Lunges

30sec skin the cat hold

Weightlifting

Push Press (5 x 2 Reps )

Aim to complete at 85-90% of 1RM

WOD

A: Metcon (AMRAP – Rounds and Reps)

10 Min Time Cap

3 Ring MU

10 Burpees

30 DU’s

L1( 6 Chest 2 Bar Pull Ups)

B2: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

3 Wall Walks

10 KBS

200m Run

L1(6 HR Push Ups)