CrossFit Sierra Nevada – CrossFit

Mobility

T-Spine

Wall Angel 2×12

Banded Tricep

Bench (10-5 Warm-up, 4-3 Heavy, 2’s Heavier, 1’s Max)

10-5-5-4-3-2-2-2-1-1

800M Run or 1000M Row (Time)

Max effort

Metcon (AMRAP – Reps)

14 Minute AMRAP

3-6-9-12 etc. increase by 3’s

Pull-Ups

Ring Dips

Hand Re-Lease Push-Ups

800M Run or 1000M Row (Time)

Max effort

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