10/14/2016

TBE CrossFit – CrossFit

General Warm up 1 (No Measure)

2-3 Rounds

5 yoga push ups

5 t-spine extension rotations

10 air squat

Metcon (Weight)

3×10-15

1 arm kb shoulder press

6 total sets

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

4 Bar Muscle-ups/or 8 pull up

8 Power Snatches (115/80#)

16 Box Jumps (24″/20″)

Post Wod Stretch 1(optional) (No Measure)

2:00 min each stretch

Couch Stretch

Pigeon Stretch

Chicken wing 2.0

Tags: