201226

Warm-up
CrossFit Warm-up
3 rounds not for time of:
30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 glute bridges
10 push-ups
10 pull-ups/ring rows

Metcon Rx/Scaled
Shoulder Press (3-3-3-3-3-3)
climb to a heavy 3

Optional Accessory Work
Bent Over Row (5-5-5-5-5)
75% across

Optional Accessory Work
Metcon (Time)
12-9-6
db thrusters ( 50/35)
c2b pull-ups

Cool Down