CrossFit Workout 10/2/17 Monday

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (Start this at 20 past the hour)

5 x 10 of kettlebell swings, 16 kg/12 kg
a set of the pull-up warm-up after each set

Workout (start this at 40 past the hour)

For time:
1000 meter row
50 thrusters, 45 lbs/35 lbs
30 pullups

Lift

EMOM for 20 minutes of:
3 back squats
Do the first 10 sets at 70%, then go up as you can.

Skills

Work on your worst CrossFit Skill for 15 minutes.

Endurance

45 minute hungry run as soon as you wake up.