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12.29.15 – FFA CF

CrossFit Lacertus – CrossFit

Warm-up

Mobility:

Banded Shoulder Stretches

THEN

3 Rounds:

200m Run (400m Row)

10 Hand-Release Push Ups

15 Superman’s

Push Press (10 @ 60%, 8 @ 65%, 6 @ 70%, 6 @ 75%, 4 @ 80%)

Metcon (AMRAP – Reps)

3-Minute AMRAP:

5 S2O 175/115

10 Pull Ups

REST 1-Minute

THEN

3-Minute AMRAP:

6 S2O 155/105

11 Pull Ups

REST 1-Minute

THEN

3-Minute AMRAP:

7 S2O 135/95

12 Pull Ups

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