29 December 2015

Article: Protein Needs and Wants

Warm-up
3-5 rounds of "Cindy":
5 Pull-ups
10 Push-ups
15 Squats

Mobility
Shoulder Flexion & Extension
Couch Stretch
PVC Super Rack & wrist mobility

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

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

Optional:
5 Rounds:
50m Sprint
~90 sec Rest