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WEDNESDAY 2/18/15

591CrossFit 580
DYNAMIC WARM UP
Jump Rope 3 mins
Mobility
Bodyweight Warm up

METCON
A.
EMOTM for 5 min x 2

2 KB Clean & Press (no squat clean) (53#/35#)
3 KB Squats on Right Side (53#/35#)
6 Right Arm KB Swings (53#/35#)
Then switch sides.

Rest 1 min after first EMOTM (5 min x 2)
B.
Complete in any order:

3 x 20 Pendlay Barbell Rows (45#/33#)
3 x 10 RDLs @ 50% of Back Squat 1RM
3 x 15 Bar Dips
4 x 30 second GHD superman holds

 

 

Boot Camp WOD
CONDITIONING WOD
4 Rounds for Time
20 (10/10) Shoulder Touches
4 Turkish Get Ups
8 Ring/Bar Dips
16 Box Jumps
32 KB Russian Swings

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