1.12.15

Main – CrossFit

Warm-up

CFSilos 2015 – 1 (No Measure)

Row 200M

50 Singles

Spiderman stretching each hip as much as you can

10 Burpees

10 Ring Rows

Butt Kickers

10 PVC Jerks

10 PVC Cleans

Calf Stretch

Shoulder Mobility with the band

10 Push-ups

Gymnastics

Push Ups (8 Minute AMRAP of Push-ups)

Cool Down

Shoulder mobility for 5 minutes – stretch, close grip bar hangs, LAX ball in the pec muscle. Partner stretch over a foam roller.

Metcon

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