02-23-2016 "Hero Griff"

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Warm-up:
10 Hand release push ups
10 Primal Pull Throughs
Banded shoulder stretch on the rig
warm-up bench press buddy up

Strength:
Bench Press
Redo your 5 rep max and try to get 8-10 or more reps
Add weight and find your 3 or 1 rep max

Metcon:
HERO GRIFF
For Time
Run 800 meters
Run 400 meters backwards
Rum 800 meters
Run 400 meters backwards

CrossFit Yelm