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.
Shoulder Press (5@60, 5@70, 2×5@75)
Metcon 2/24/15 (Time)
5 RFT: 400m Run, 15 Burpees, 20 Alternating KB Bent Over Row (53, 35)(10 each arm).