Main – CrossFit
Warming Up (No Measure)
10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.
Back Squat (4@60, 4@70, 3×4@75)
Metcon 12/8/14 (Time)
5 RFT: 5 Curtis Press (95, 65), 10 Paralette Pass Throughs, 15 Toes To Bar!
Tabata 12/8/14 (8 Rounds for reps)
Tabata Broad Jumps!