Centennial CrossFit – CrossFit
Specific Warm up to Movements (No Measure)
400 m run/500 m row then:
2 rounds of elements in the WOD – instructional tips/tricks.
Then: 1′ hold couch stretch/each side.
1′ hold heel stretch/each side.
1′ Shoulder stretch.
Metcon (AMRAP – Reps)
5 rounds 2 minute each of:
Max strict toes to bars
15 cal. row
Rest 2 minutes after each round.
RX+ Men Weighted – 8#
RX+ Women Weighted – 4#
3 Hang Power Cleans
1 Push Jerk
Record your highest weight completed in time frame.