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Row, Bike, S2OH (7/17/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
25 banded good mornings
10 air squats with band
10 PVC pass throughs

Strength: Back Squats (every 90 seconds)
Strength: 5×3 @80%, 1×10 @70%

MetCon:
CrossFit & CrossFit Lean:
16 minute AMRAP
25/20 calorie bike/row (alternating)
10 shoulder to overhead (95#/65#)
*Add 5 reps to shoulder to overhead after each round
adv.: (135#/95#)
Example:
25/20 calorie bike, 10 shoulder to overhead
25/20 calorie row, 15 shoulder to overhead
25/20 calorie bike, 20 shoulder to overhead
Extended Warm Up:
2 Rounds:
10 calorie machine
4 shoulder to overhead

Cool Down:
2 minute seated straddle stretch
1 minute banded overhead distraction