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07/11/2017

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Dynamis CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 min moderate row

10 Rig Assisted Air Squats

10 Samson Stretch

5 Inch Worms

10 Wall Assisted Squat Twists

1min each side

Foam Roll Lats

Foam Roll Quads

Rig Calf Stretch

Weightlifting

Back Squat (5, 5, 5, 5, 3, 3, 1, 1, 1, 1)

Take 20 mins to find heavy single for the day.

Rest 1-2min between sets

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Rx – 45/45#

Sd – Ring Rows, other