150122

Main – CrossFit

Mobility

-Barbell Quad Smash 2:00 each side.

-Anchored T-Spine Smash 2:00.

Skill

15 minutes to make up missed lifting or work on a skill of your choice.

Conditioning

Metcon (Time)

Row 500m

50 AbMat Sit ups

Row 400m

40 Mountain Climbers (R/L=2)

Row 300m

30 Hand Release Push ups

Row 200m

20 Step Down Box Jumps (20″)