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CrossFit 4/23/2017
Warm-up
Foam Roll:
Thoracic Spine
Quads/Adductors

Banded Shoulder Stretch (1 min/side)
Pigeon Stretch (1 min/side)
Couch Stretch (1 min/side)

2 Min Light Row
5 Inchworm
10 Spiderman Lunge
15 Air Squat

2 Min Moderate Row
10 Cossack Squat
10 Russian Baby Maker

1 Min Fast Row
10 DB Snatch
10 Glide Kip
10 Sec Iso Ring Hold
Metcon
Metcon (AMRAP - Rounds and Reps)
Masters Qualifier #1

100 DB Snatch (50/25)
80 Cal Row
60 DB Facing Burpee
40 Muscle Up

*20 Min Cap
Scale Muscle Up to 4 rounds of 10 pull up and 10 dip
Finisher
4 Round
20 Hollow Rock
:30 Plank

Rest 60 sec between rounds
 
 
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