12 October 2016

Article: Portion Control: Use Visual Cues to Remember Serving Sizes

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

5-5-5-5 (x 2-3)
Empty Bar:
Muscle Clean - Front Squat - Shoulder Press - Thruster

Mobility
Lat Distraction
Gecko Stretch
Couch Stretch

Metcon
CrossFit Games Open 13.5 (AMRAP - Rounds and Reps)
4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.
If 180+ reps are performed, this becomes a 12-Minute AMRAP.
continuing until you do not complete 90 reps.

Gymnastics
Practice:
Handstands
Ring Work - Inversions (ball-up, pass-through, skin-the-cat), Levers