3 October 2016

Get out and enjoy your fitness ...

Get out and enjoy your fitness ...

Article: Ontario Hikes to Do While the Weather Lasts...

Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Mobility
Plantar Surface Smash (ball)
T-Spine Smash (balls)
Hip Flexor S&F (kettlebell)

Weightlifting
Bent Over Row (3 x 6 @ ~80% 1RM)
Bench Press (3 x 6 @ ~80% 1RM)

Metcon
CrossFit Games Open 11.4 (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups