10 October 2016

Article: Instinctive Sleeping and Resting Postures

Happy Thanksgiving!

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds
*** 5-10 Kip Swing / TTB / K2E after each round

Mobility
Couch Stretch
Arm Circles & Hugs
Banded Elbow Extension
Shin S&F (ball)

Weightlifting
Back Squat (3 x 5 @ ~85% 1RM)
Bench Press (3 x 5 @ ~85% 1RM)

Metcon
CrossFit Games Open 13.4 (AMRAP - Reps)
Complete AMRAP in 7 minutes of:
3-6-9-12-15-...
Clean and Jerk#135/95
Toes-To-Bar