05.13.14 Tuesday

Main – CrossFit

View Public Whiteboard

(No Measure)

Dynamic WU
200m Run
Mobility
Then 2 Rounds:
10 DB Push Press (25/15#)
10 Ring Rows
20 Russian Twists w/ DB

Tabata Row (Calories)

Tabata Row for total Calories

Metcon (Time)

3-6-9-12-15-12-9-6-3
Back Extension (Superman)
Hand Release Pushup
Situps

200m Run between each round (8 times)
(If raining, sub 15 Box Jumps for running between each round)