15 October 2016

Article: Five Exercises You Can Base Your Program Around

Warm-up
500 m Row

5-5-5-5 (x 2-3)
Empty Bar:
Muscle Clean - Front Squat - Shoulder Press - Thruster
*** 5-10 kip swing / TTB / K2E after each round

Mobility
Glute S&F (ball)
Trap S&F (ball)
Couch Stretch
Cobra / Upward Dog / Bridge

Weightlifting
Upright Row (3 x 5 @ ~85% 1RM)
Shoulder Press (3 x 5 @ ~85% 1RM)

Metcon
CrossFit Games Open 14.4 (AMRAP - Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups