November 13, 2015

CrossFit By The Sea – CrossFit

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Warm-up

Take 15 Minutes to Complete:

Three Rounds of:

1. 200 Meter Jog

2. PVC Shoulder Mobility

3. Banded Hamstring Stretch

Metcon

Metcon (Time)

For Time:

Buy In:

1 Mile Assault Bike (Ladies 0.7 Miles)

Immediately Followed By:

Two Rounds of:

200 Meter Farmers Carry (53/35)

10 Broad Jumps (6’/4′)

Immediately Followed By:

Cash Out:

800 Meter Run

*Time Cap: 20 Minutes*

Competition Side Work

Behind The Neck Jerk (7 x 1 @ AHAP)

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