07/16/2015

@CrossFit DC
Warm up
3 x 20 Junping Jacks, 5 Hanging Scap Retractions, 20 Banded GoodMorning, 5 inch worms, 20 Mt. Climbers, 5 band dislocations
Metcon Prep
1 x 20 high knees, 5 Russian KB Swing, 5 kip swings
1 x 20 high knees, 5 KB Swings, 5 kip swings
1 x 20 high knees, 5 KB Swings, 5 Pull ups
Helen
3 x 400m row, 21 KBS 16kg, 12 Pull ups
Time: 12:54
Cool down
400m light pull
3 x 15 Tube face pulls, 15 DB Wrist extension