2/22/16

By Neil on February 21, 2016 in cross fit

Warm Up:

Warmy

Suicide

10 bar pulls, 10 good mornings

K2E push up’s

Side shuffle, turn at half court

Hamstring stretch to half court, then lunge with twist

Calf stretch

Weightlifting:

Hang clean: 3@60%, 3@65%, 2×3@70%

Xfit WOD:

For time, working on the odd minutes, and resting on the even minutes:

100 KB swings (53/35)

125 Push presses (75/55)

150 Back squats (75/55)

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.

Pull up work:

17,11,10,9,9