Workout 3.12.14

Nickname: Hump Day!

Main – CrossFit

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Doc John’s 90-90 Shoulder Stretch, using foam roller or 2 ab mats for knee support. 10 Each side.

Doc John’s Banded Shoulder Stretch Sequence, 15 seconds in each stretch:

-One hand in Band, Facing the Bar
-Hips Turned Toward Banded Hand
-Straight arm, Front of Shoulder
-Front Rack
-Straight arm Pec Stretch
-Internal Rotation Stretch


Review Rope Climbs.


Metcon (5 Rounds for reps)

5 Minutes of Rowing for Max Meters
Rest 1:00
4:00- Max KB Swings 50/35
Rest 1:00
3:00 Max Wall Balls 20/14
Rest 1:00
2:00 Max Double Unders/Singles
Rest 1:00
1:00 Toes to Bar


2 Minutes Max Rope Climbs (AMRAP – Reps)

Feature Video

Phil’s Journey For A Better Life