The sun has gone and the clouds have come out to play. Felt like getting my old granddad cardigan out and slip up and sit of the fire with a hot cuppa of tea. But felt guilty so went down to do a little sumthin’ sumthin’.
Warm up with some light work. Mobility work as always.
10 rounds 10 reps 30 seconds rest
Barbell Clean & Push Press
Once completed rest 3 minutes then
Bent over row 21 – 15 – 9 (use same weight as the clean & press) +
Abs Roll out 5 – 5 – 5 (I am sure you guys can do more so go ahead and do some more)
Floor Chest Press 10 – 10 – 10 +
Floor Wipers 10 – 10 -10 each side
Rest and then cool down or just goofing around with:
Kettlebell Juggling – Jeff Martone styley…
By the way for those interested he is doing a 2 day seminar at Crossfit Bath this weekend http://www.regonline.com/builder/site/Default.aspx?eventid=717372
Rock Climbers Pull Ups