Warm-up: Spend 5 minutes reviewing rowing technique Row 150 Meters 3 Rounds: 20 Walking lunges 5 Pull ups/Ring rows 10 Active ROM leg swings/side Workout: A. In 8 Minutes build to the heaviest possible single Weighted Pull up. Then….. Three rounds for time of: Row 1000 meters Run 800 meters Lucas Zepeda 20:55, Tyler Hinz 21:40, Dave Leys 21:44, Kevin Montoya 22:53. Post time to comments. Powerlifting: A. Bench Press 5 x 2-3 @30×0; Rest 4:00 B. EROM HSPU – 1 rep every 20 seconds for 10 minutes. C1. Ring dips 3 x AMRAP -2 @21×1; Rest 1:00 C2. Ring rows 3 x AMRAP -2 @21×1; Rest 1:00 “A Correlate Test for Hip Flexibility” with Kelly Starrett, CrossFit Journal preview video [wmv] [mov] Congratulations to CFHSV’s Bryant Adams for placing 29th out of 115 competitors this past weekend at Garage Games One! Great job Bryant!
