Wednesday – March 23, 2016

Posted: March 22, 2016 by CrossFit NE Georgia in Workouts

CrossFit NEGA – CrossFit

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Mobility

“Super Squat Hip Sequence”

https://youtu.be/JBHzXF-mVjY

Metcon (No Measure)

– Pray Squatting x10 (Hold at bottom of squat for 10 secs.)

– Moving Spiderman Stretch (each side/exercise for 30+ secs)

– Moving Pigeon Stretch (each side/exercise for 30+ secs)

Weightlifting

Overhead Squat (2RM)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Remix:

A.)

Row 800m

30 Thrusters

18 Pull Ups or Ring Rows

B.)

Row 500m

25 Thrusters w/ PVC

15 Ring Rows

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