22 September 2016

Article: Nutrition Rules For People New to Exercise

Happy Birthday Aidan !!!

Warm-up
500 m Row

Burgener Warm-up, then

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

Mobility
Barbell Quad Smash
Hip S&F (ball)
"Kitchen Sink" (barbell)

Weightlifting
Front Squat (3 x 6 @ ~80% 1RM)
Shoulder Press (3 x 6 @ ~80% 1RM)

Metcon
CrossFit Games Open 12.1 (AMRAP - Reps)
7-Minute AMRAP of:
Burpees to a 6" target