CrossFit WOD – 1/27/16

30:30 Row (No Measure)

5 Rounds

Metcon (No Measure)

Banded External Rotation w/Press x15

Superman x20

Lateral Lunge Stretch 1 Min (Do this as a Group on a Timer)

2 Rounds

Push Press (5-5-5-3-3-3-1-1-1)

Every 2 Min for the first 6 Sets

Every 90 Seconds for the Singles.

Metcon (AMRAP – Reps)

8 Min Amrap


Hand release Push-ups

Air Squats