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FRIDAY 12.1.2017

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STRONG
alternate between sets of bench press and bicep curls
Bench Press
10 sets of 10 reps

AHAP
ARM BLASTER BICEP CURLS
10 sets of 10 reps

AHAP
METCON-BURN
MOBILITY
take 3-5 minutes and stretch hamstrings
Wall Hamstring Stretch
Seated Hamstring Stretch
CONNECTIVITY
L-Sit
on paralettes hold “L” Sit
8 rounds of 0:20/0:20
METCON
CrossFit Open 14.5 and 16.5

“REVERSED”

15 minute time cap

3 Bar Facing Burpees
3 Thruster, 95/65

6 Bar Facing Burpees
6 Thruster, 95/65

9 Bar Facing Burpees
9 Thruster, 95/65

12 Bar Facing Burpees
12 Thruster, 95/65

15 Bar Facing Burpees
15 Thruster, 95/65

18 Bar Facing Burpees
18 Thruster, 95/65

21 Bar Facing Burpees
21 Thruster, 95/65