10/16/14

Posted on by affiliate

Main – CrossFit

(No Measure)

3rds

Air squat x 10

Sampson stretch x 30 sec

Couch stretch x 30 sec

(No Measure)

Plank Holds 3×60 sec

**30 seconds rest between sets

Metcon (AMRAP – Reps)

For total reps:

2 min max wall balls (20/14)

rest 1 min

2 min max KB swings (55/35)

rest 1 min

2 min max Push ups

rest 1 min

2 min max Cal row

*1 cal = a rep

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