Workout 7.27.14

Nickname: Back to the beginnng

Main – CrossFit

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Warm-up

Thorasic spine with roller
T – spine

Buy In

Metcon (Weight)

10 min EMOM

10 one arm dumbell snatches (5 each arm)

Metcon (Weight)

10 min EMOM

10 one arm dumbell deadlifts (5 each arm)

WOD

Choose only one

Baseline (Time)

500m Row
40 Air Squats
30 Ab Mat Situps
20 Pushups
10 Strict Pullups

Wall ball burpees (Time)

21-15-9
Wall balls
Burpees

Med Ball WOD (AMRAP – Rounds and Reps)

8 min AMRAP
6 med ball cleans
9 push ups
12 sit ups

Feature Video

Phil’s Journey For A Better Life