CrossFit Workout 9/2/15 Wednesday

Please remember, tomorrow (September 2nd) there will be a nutrition lecture at 6 PM at FRCF.  Karen Rylander will be doing her Go Primal Kick Start initial meeting.  All are welcome.  You don’t want to miss this.

General Warm-up
550 meter 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-u(start this at 20 past the hour)
5 x 3 of thruster, up to workout weight
pullup warmup after each set

Workout (start this at 40 past the hour)

Workout 9:

5 rounds for time of:

10 pullups, chin over
10 thrusters, 125 lbs (85 lbs)

Competition Team Lift

Deadlift
5 x 2 reps, on the 3:00 start interval of:
start at 80% and go up from there  Make big jumps.  Your last double should be near your max.

Competition Team Skills
30  bar muscle-ups for time

Supplemental Workout

60 minute bike.  Enjoy the beautiful Colorado weather.