08/09/2018 HM

CrossFit Hanes Mill, WGW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds @ RPE 1-2:

25m Bear crawl

5 Half Kneeling Banded Pallof Press (per/side)

3 Shoulder I,Y,T (per/direction)

8 Scap Push Ups

2 Turkish Get Ups/ Arm

15 second Side Plank Hold (per side)

Weightlifting

Floor Press (Find 2 RM in 12 min)

Metcon

1000m Row (Time)

Max Effort 1000m Row