01/12/2016
CrossFit XD – CrossFit
Mobility
Lacrosse ball pec smash. 2 min each side.
2 Push Press + 1 Push Jerk (Find a max)
Every 2 min for 10 min:
Complete 1 rep of the complex. Build each set.
Metcon (AMRAP – Rounds)
14 Min EMOM
Odd Minutes – 20/16 Cal Row
Even Minutes – 50 ft. Handstand Walk
*This workout is 14 total rounds. Your score will be ROUNDS completed, not reps. If you finish everything, with no misses, your score will be 14 rounds. Line all rowers up on one side of the gym to reserve enough space for HS walks. 50 feet is the length of the rig. If scaling the HS walks, you will do 20 shoulder taps inverted against the wall. If you are unable to get upside down, you will do 20 shoulder taps in plank position.
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