Friday 8/15/2014 CrossFit Workout of the day
Warm up
In 8 Mins
5 Inch Worms
5 Spider-Man stretches
10 Groiners
10 sonics (backwards roll into forward hamstring stretch)
10 Air Squats
Strength/Skill
Romanian Deadlifts
5-5-5-5-5
(Set up bar, hip high off rack)
Training
10 Min EMOM
EVEN 12/14 Cal Row
Odd 10 Alt Rack Lunges (95/65)
Scale number of Cals
Scale weight
Sub BB for KB
2014 08 14