9-23-2017

CrossFit Santa Rosa Beach – CrossFit

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Warm-up

15 min mobility:

200m run then:

samson stretch

couch stretch

pigeon pose

wrist stretch

front rack stretch

Barbell Warm Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

performed with empty barbell

Metcon

Metcon (AMRAP – Rounds and Reps)

PARTNER WOD: 2 PERSON TEAM:

20 MIN AMRAP OF:

7 POWER CLEAN (135/95)

7 BURPEES

One person is running 400m while other performs amrap. Switch.

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