2.6.14

Chris Spealler, South West

CrossFit FMS WOD:

1.)  Warmp-up

Banded shoulder

2×2:00

3 minute AMRAP

  • 6 samson stretches
  • 6 push-ups
  • 9 bar kips

WOD: 

3 sets @ 3 minutes each set

ME strict pull-ups followed by ME kipping pull-ups without coming off the bar.

then

10 minutes to complete as many rounds of:

3-6-9-12-15-18……..

Hang cleans 135/95

Burpees

 

After Party:

Lacrosse ball trap/shoulder smash

2×2:00

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