190103 (practice)

Warm-up
CrossFit Warm-up
30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 hip extensions
10 dips
10 pull-ups

Metcon
Bench Press (10-10-X)
60% across
Pendlay Row (5×10)
55% across

Metcon
Metcon (Time)
30-20-10
deadlifts (165/115)
double unders
push-ups

Mobility and Recovery