Workout of the Day

September
24
2015

Riot

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm Up (5) (No Measure)

400m Row

10 Back Extensions

10 Shoulder Press with Bar

5 Toes to Ring

Push Press (4 sets of 3 reps)

In between sets do ME ghd in 1 min or straight leg sit ups

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

3 thrusters #115/85 mrx #95/65

6 push press # 115/85 mrx #95/65

9 box jumps #30/24 mrx step ups

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