Tuesday 7/22/14

Masters competition at crossfit games starts today http://games.crossfit.com/

Warm-Up:
10min row
2 sets
10 spidermans
10 squats
10 scorpions
10 iron cross

STRENGTH:
Build to a heavy Front Squat

CONDITIONING:
15 min @80% effort:
3 wall walks
8 box jump step-downs high
20m single arm OH carry L
20m single arm OH carry R
30 double unders
+
185m row hard
rest 3-4 min
x5
– goal for the 15 min piece is continuous movement

COOL DOWN:
400m walk/jog
60 sec side plank
pulley couch stretch
quad smash
flexion gap knee

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