Friday 3/14/2014 CrossFit Workout of the day
Warm up 6 Mins 5 strict pull ups/10 Rings rows 10 Air Squats 10 hollow rocks 20 Double Unders (5 attempts) Strength/Skill Floor press 5-4-3-2-1-1-1 65%-70%-75%-80%-85%-90% -100% Take 15 mins to build to a 1 RM Training (Met-con) 4 Rounds 3 Min AMRAP 10 Rack Lunges (95/65) 30 Double…
2014 03 13