WOD 10/09/2017

By: 0

IronFire Athletics, Home of CrossFit Poway – Workout of the Day

Warm-up

Warm-up (No Measure)

Samson stretch 90 seconds/side

30 PVC Pass Throughs

20 PVC OHS

10 Bridge-ups

Workout 1 – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP 11:00

Row 22 calories

11 reps/side Single DB Push Press (25/15)

Workout 2 – Performance

Metcon (AMRAP – Reps)

4 rounds for reps

1:00 Bike cals

1:00 DB Push Press (35/25)

1:00 rest

Skill / Strength

Front Squat (4 x 10)

clean from floor each set

Cooldown