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12.16.15 – FFA CF

CrossFit Lacertus – CrossFit

Warm-up

STRETCH-STRETCH-STRETCH!!!

(5 – Minutes)

– Hamstrings

– Shoulders

THEN

3 Rounds:

10 Push Ups

10 Good Mornings w/ PVC

10 Abmat Sit-Ups

Bench Press (8 @ 65%, 4 @ 75%, 2 @ 85%, 1 @ 100%, 1, 1, 1)

Metcon (No Measure)

Accessories (Superset movements):

8×10: Banded Triceps Pull Downs

8×5: Strict Toes-To-Bar

THEN

Warm-up deadlifts for WOD.
I want everyone to attempt to do toes to bars.

Metcon (Time)

For Time:

10 DL 315/185

15 Calorie Row

8 DL 315/185

15 Calorie Row

6 DL 315/185

15 Calorie Row

4 DL 315/185

15 Calorie Row

2 DL 315/185

15 Calorie Row

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