4 January 2016

Article: A CrossFitter in a Non-CrossFitter's Body

Warm-up
5-5-5-5 (x 2-3)
Empty Bar: Muscle Clean - Front Squat - Shoulder Press - Thruster

Mobility
Couch Stretch
Banded Super Rack
Banded Bully

Weightlifting
Bear Complex (12 E2MoM (1-1-1-1-1-1) + 5/10# each set)
*** Power Clean- Front Squat - Push Press - Back Squat - Second Push Press ***

Metcon
Partner WOD, You - go - I - go,
3 RFT:
10 x Push-up (Standard + Spiderman L + R)
10 x Burpee Box Jump (24/20")
10 x TGU (35/25#)