Wednesday 7/23/14

Watch the crossfit games http://games.crossfit.com/

WARM-UP:
5 min row
2 sets of:
5 wall squats
10 squats
5 jump squats
10 iron cross

STRENGTH:
Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 60 seconds
Dumbbell External Rotations x 6-8 reps each @ 2020
Rest 60 seconds

CONDITIONING:
Individual or in teams of 2 with only 1 partner working at a time.
Complete as many Wall Ball Shots as possible in 6 minutes.
Rest/Transition 1 minute
Row for as many Calories as possible in 6 minutes

COOL DOWN:
400m walk
AMRAP static hang from bar
pulley couch

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