14 November 2015

Article: 10 Types of People You Will Find in a CrossFit Gym

Warm-up
50 Kettlebell Swings
53/35#
Alternate with partner every 10 reps until 50 reps total each

Mobility
Hamstring Smash
T-spine Smash
Wrist / Forearm Stretches
Upward Dog

Metcon
Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

Teams of 2
(one working only while other planking),
AMRAP 30 min:
500 m Row - Front Plank
50 Thrusters (95/65#) - Back Bridge
50 Ring Rows - Left Plank
50 Burpees - Right Plank