Wednesday, October 27, 2010

CrossFit 10/16/10 On Ramp Workout

Warm-Up
Rowing
Full pressure pull:  30s x 10

PNF Hamstring -  60s/side
Hip Flexor - 45s/side
Hip Capsole - 45s/side
Calf - 45s/side
OH Lat - 45s/side

FSQ - Front Squats
3x3x3
75 pounds

WODAMRAP in 10 Minutes
5 DB Deadlifts
5 DB Cleans
5 DB Push-Press

15 lb DB used
7 reps and 1 round of 5 DLs