Main – CrossFit
This is the start of a new five week cycle, we will be re testing the CF Total in six weeks, along the way we will be programming the CF Open for those interested.
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
Weightlifting
Deadlift (DL – 5,4,3 increasing load)
Metcon
SDLHP – Ring Dips (Time)
7 Rounds
10 SDLHP 95#/65#
10 Ring Dips
Eric’s PR = 6:46 (2009)
http://youtu.be/DLRg3fjuODA
