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22/12/2014

By Sarah Cahill | In Uncategorized | on December 22, 2014

Red Iron CrossFit – CrossFit

Warm-up

Lower Body (No Measure)

Lunge Complex

Good Mornings

RDL

Light KB Swing

Rowing

Weightlifting

A: Deadlift (5-5-5-5)

B: Romanian Deadlift (RDL) (4×4 )

Metcon

Metcon (AMRAP – Reps)

4 x 2 min windows + 1 min rest

Each 2 minutes complete

Run 300m then max effort Wall Balls

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