May 23, 2017

Fitness By The Sea – CrossFit

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Warm-up

Coach Led Mobility

Every 3 MInutes for 9 Minutes:

A. Coaches Choice – Banded Shoulder Mobility

B. Foam Roll – Lats

C. Squat Therapy

Metcon

Metcon (Time)

For Time:

15/10 Calorie Row

15 Hang Clean (95/65)

Max Effort: Thruster (95/65)

*AMRAP the Above Triplet Until You Achieve 100 Thrusters*

**Time Cap: 25 Minutes**

—————————————

Rx+

Weight (115/75)

Accessory Work

Every Minute for 10 Minutes:

A. 15 GHD Sit Up

B. 15 Hip Extension

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