Friday 7/25/14

games.crossfit.com

WARM-UP:
6 spidermans
10 squats
6 iron cross
10 steps lunge
10 steps OH lunge L
10 steps OH lunge R

STRENGTH:
4 sets of:
Seated good morning x 3-5 @3111
rest 60-90 sec
db 1-arm push press x 3-5 @30X1
rest 2 min
+
4 sets of:
db bench press x 3-5 @30X1
rest 60-90 sec
pendlay row x 3-5 @21X0
rest 60-90 sec

CONDITIONING:
4 sets
single arm FW 50m tough L/R
rest as needed

COOL DOWN:
400m walk
AMRAP sit-ups
external rotation shoulder mobility

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