Saturday 19-3-16 CrossFit Return , Douglas, Cork

A

Floor Press

Take 15mins to build to heavy 5 reps,

then

3 x 8-10 @75% of that.

Superset with KB row x 12 e/a

Rest 90 secs,  Roll Lats + pecs

 B WOD 4 RFT

45 secs Empty Bar Thrusters

rest 15

45 secs Down Ups

rest 15

45 secs Box Jumps

rest 15

45 secs Hollow Rock/ Leg Raises/ T2B (Keep rhythm, break up reps!)

rest 15