Warm-up: 500 Meter row 5 Minute shoulder mobility 2 Rounds: 3 Front Squats 3 Back Squats 6 Slow butterly sit ups Workout: A. Back Squat 5 x 3; Rest as needed between efforts B1. Reverse Hypers 3 x 20; Rest 1:00 B2. GHD sit ups 3 x 20; Rest 1:00 Powerlifting: A. Push Jerk 3-2-1-3-2-1; Rest 3-5:00 between sets; Second wave should be 5% heavier respecitvely. B. Thruster 5 x 5; Rest 5:00 C1. Barbell good morning 3 x 10-12 @21×1; Rest 2:00 C2. Ring FLR 3 x 60 second hold; Rest 2:00 “Game-Day Nutrition” with Matt Chan, CrossFit Journal preview video [wmv] [mov]
