6-28-2017

 In Workout of the Day

Whole Strength CrossFit – CrossFit

Warm-up

3 Rounds w/ empty barbell

5 Bent-Over Rows

5 Push-up Plus

5 Push Press

10 Band Pushdowns

10 Band Facepulls

Mobility

*20 Wall Slides

*Banded Shoulder Complex Stretch

Gymnastic Strength

Strict Chin-up (5-5-5-5-5)

*Close grip strict chin-ups

*Add weight if possible

*Scale to negatives or partner assisted in needed

Metcon

Metcon (AMRAP – Reps)

20 Min AMRAP

500 M Row

15 SDHP 75/55

15 Box Jumps 24/20
RX+ add 2 Ring MU to every round

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