12/1/16

Metcon 
“Rx”
21-18-15-12-9-6-3
Calorie Row
Strict Press (75/55#)
“Scaled”
(45/35)
Accessory
Arms (Weight)
Bicep Curl 3×8
superset
Skull Crushers 3×8
Mobility
*10 Min Row/Bike/Run @Recovery Pace
Below or Try *RomWod*
Quad Rollout with barbell
Couch Stretch (2min/each)
Upper Glute w/Lac ball
Seated hamstring stretch(4min)
Pigeon Pose (2min/each)
Calf Rollout with barbell
Tricep Rollout
Banded Pec stretch
Rollout upper back
*Mobilize any other areas of need or work on some skills(Kipping/Double Unders)

 

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