Workout 10.21.13

Nickname: Workin Hard or Hardly Workin

Main – CrossFit

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Mobility-
Partner PNF Shoulder Stretch
(Proprioreceptive Neuromuscular Facilitation)
-Partner 1 stands with their hands on their hips, hands point down, elbows are behind pointing to the back, pinch the shoulder blades together.
-Partner 2 stands behind Partner 1 and pushes elbows together until they feel slight tension.
-Partner 1 pushes their elbows out against Partner 2 hands while Partner 2 pushes back- hold for 10 seconds, rest for 5 seconds.
– Do 5 rounds.

WOD

Metcon (Weight)

Clean Complex:
7×1
Perform the following complex for max weight

1 Power Clean
1 Hang Power Clean
1 Jerk

Cashout

Metcon (Time)

4 rounds for time:
200m row
15 lateral over the rower burpees

Feature Video

Phil’s Journey For A Better Life