February 14, 2012

Davie’s Premier CrossFit Facility

Warm Up
Mobility and Line Drills
Strength Workout – Dynamic
Behind the Neck Jerk – 3 – 3 – 3 – 3 – 3 (Speed Sets) @ 50%

rest 5 min then
CrossFit Workout


For Time

Row 300 Meters – 20 Push Press 135M/95W

Row 300 Meters – 15 Push Press

Row 300 Meters – 10 Push Press

Row 300 Meters – 5 Push Press
Cool Down
Stretch – Stretch – Stretch

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