Monday August 11th 2014

I had a fantastic weekend at the CrossFit Football seminar. The way CrossFit is evolving is absolutely phenomenal and I can not way to see where it takes us. I will elaborate more later on this week when I am back home and settled. 

Prep 

5 min focused glute mobility

8 min AMRAP 

Row 250m 

10 scapular pull ups 

12 push up to side plank 

Strength 

3 rounds for quality 

5 strict T2B 

5 strict pull ups 

5 strict ring dips or muscle ups 

WOD 

"Balls Deep" 

30 deadlifts

30 HSPU

30 back squat

* weight for barbell movements MUST be the same

** No rack is used for this WOD 

Recovery 

25 banded good morning 

25 GHD sit ups 

Bretzle- 2 min per side