Tuesday 10/4/16

WARM-UP:

3 rounds

10 Cal Bike

10 Y, 10 T lifts with 2 ½ # and or 5# weight

10Beat Swings

3 Position Lunge, T-Spine stretch with Foam roller and barbell, PVC’s

SKILL:

3 x 12 Strict Pull-ups

3 x 12 horizontal Ring rows

3 x 12 Weighted Hip Extensions

MET-CON:

AMRAP 8’

8 Push Press 95/65#  Comp:  135/95#

8 Box Jump Overs 24/20

8 Squat Cleans 95/65#  Comp:  135/95#

CrossFit PortSidePull ups, Ring Row, Hip Extensions, Push Press, Box Jumps, Squat Clean