Sunday 8/24/2014 CrossFit Workout of the day
Warm up
Shoulder stretches w bands
3 sets
Plank 30 secs (full push up pos)
5 spider man stretches
10 Ring rows
15 Lunges
Then HSPU progression
Strength/Skill
Floor press
5-5-5-5-5
Super set w strict pull ups
Leave a few in the tank. If you cannot do strict, you can do negatives or use rings
Training
3 RFT
500 Meter row
50 Air Squats
10 HSPU
2014 08 23