CrossFit Workout 9/22/16 Thursday

TBT
Look at that hair!!!

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 squats
10 pushups (various types)
10 ab thingies

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

EMOM for 12 minutes of:
10 assending weight KB clean and press
10 assending weight goblet squats
a set of ring dips (if you can’t do unassisted ring dips, please do a set of 10 tricep pushups)

Workout (start this at 40 past the hour)

4 rounds for time of:
30 wall ball shots, 20 lbs/14 lbs
400 meter run

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.