Friday 3/21/2014 CrossFit Workout of the day
Warm up
10 Mins
5 Iron crosses
5 Squat Stretches
5 Spider man Stretches
5 pull ups
5 HR Push ups
20 Double Unders (practice)
Strength/Skill
In 15 Mins
Complete 5 sets of the following complex from the rack
1 Push Press
2 Strict Presses
Training (Met-Con)
9 Min AMRAP
9 Push Presses(75/55)
9 SDHP (75/55)
Scale options
Scale weight on the bar
Sub BB with a KB
2014 03 20
5 rounds +9 #40. For America, James. To everyone doing the open tomorrow – have a great workout! TGIF.
4 rounds RX (55#)
6 + 9 at 55#
This sucked more than I thought it would.
7 rounds rx @ 55