Thursday 11.5.15 - No Excuses CrossFit

Essentials:
A.
Mobility
Puppy Dog x 3min
Lizzard Right Leg x 3min
Lizzard Left Leg x 3min
Seated Archer Right Arm x 2min
Seated Archer Left Arm x 2min
Seated Straddle x 2min

B.
4min Max Cal Row
-Then right into-
15min AMRAP 65%
Slam Ball Ground to Shoulder x 10 reps
Slam Ball Carry x 50 meters
Turkish Get Up Left Arm x 3 Reps
Right Arm Kettlebell Waiters Carry x 50 meters
Turkish get Up Right Arm x 3 reps
Left Arm Kettlebell Waiters Carry x 50 meters
-Then Right into-
2min Max Cal Row
*Score is combined Cal from both Rows

Fitness/Performance:
A.
Mobility
Puppy Dog x 3min
Lizzard Right Leg x 3min
Lizzard Left Leg x 3min
Seated Archer Right Arm x 2min
Seated Archer Left Arm x 2min
Seated Straddle x 2min

B.
4min Max Cal Row
-Then right into-
15min AMRAP 65%
Slam Ball Ground to Shoulder x 10 reps 35/25
Slam Ball Carry x 50 meters 35/25
Turkish Get Up Left Arm x 3 Reps 35/25
Right Arm Kettlebell Waiters Carry x 50 meters 35/25
Turkish get Up Right Arm x 3 reps 35/25
Left Arm Kettlebell Waiters Carry x 50 meters 35/25
-Then Right into-
2min Max Cal Row
*Score is combined Cal from both Rows

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