Workout 7.29.14

Nickname: Wednesday July 30

Main – CrossFit

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Warm-up

Walking Straight Leg Kicks
Walking Quad Stretch
10x Good Mornings w/ Barbell
10x Arm Circles

Weightlifting

Deadlift (6-3-MR-MR)

6 @ 50% 3RM
3 @ 75% 3RM
Max Reps @ 3RM
Max Reps @ Adjusted 3RM

WOD

Metcon (AMRAP – Reps)

12 Minute Time Limit

Row 2500m then….
complete as many double unders as you can until time expires

Cashout

3 Rounds Not For Time

:45 Plank Hold
12 GHD Hip Extensions

Feature Video

CrossFit Class Workout