Tuesday 12.9.14 Workout//

CrossFit

MOB// T-Spine, Shoulders, Ankles

MetCon// 30 Minute AMRAP "Cindy" Variation

5 Pull-ups

10 Push-Ups

15 Air Squats

Rest 1 Minute

RRFP// 4:15 pm only (for those of you who still read the workout blog and freak out about all of the stuff under RRFP)

BB//

Strict Press/Push Press 5x6. 5:1, 4:2, 3:3, 2:4, 1:5, 

Speed//

Shuttle Pattern x 5- full Recovery

MetCon//

2-4-6-8-10-12 Burpee Box Jump Overs

12-10-8-6-4-2 Kettle Bell Swings