CrossFit Workout 4/13/17 Thursday

General Warm-up

550 meter row

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 squats
10 pushups (various types)
10 ab thingies

Workout Specific Warm-u(start this at 20 past the hour)

Rob Shaul Warmup
a set of dips after each set

Rob Shaul Warmup
2 power cleans
1 lunge (each leg)
2 push presses
Repeat this 3 times each round.

Workout (start this at 40 past the hour)

5 rounds for time of:
20 overhead walking lunges, 24 kg KB (16 kg KB)
500 meter row

This has a 20 minute time cap.
Competition Team Lift

Please make up a team lift from this week.

Competition Team Skills

Please make up a team skills workout from this week.

Supplemental Workout

Please make up a supplemental workout from this week.