SUNDAY JANUARY 17, 2016
CrossFit M3 – CrossFit
Warm-up
500m row
3 RNFT
20 mountain climbers
15 KBS
30 second handstand hold
Group banded shoulder mobility
Weightlifting
Strict shoulder press
3-3-3-3-3
See demo here: http://youtu.be/xe19t2_6yis
Metcon
PARTNER WOD
One partner working at a time
– partner 1 completes movement 1, then partner 2
– partner 1 completes movement 2, then partner 2
repeat
4 min AMRAP
8 Dumbbell thrusters
1 Rope climb
– 1 min rest –
4 min AMRAP
8 box jumps
2 wall walks
– 1 min rest –
4 min AMRAP
4 Broad jumps
8 Toes to bar