Crossfit Restoration – CrossFit
Weightlifting
Upright Row (8-8-8-8)
use a sumo deadlift hi-pull stance. With hips already fully extended forward pull the bar up keeping the elbows above the hands and hands within shoulder width.
Bent Over Row (8-8-8-8)
Metcon
Murken (Time)
Every other minute for 15 minutes perform:
3 strict pull ups
5 strict ring dips
7 GHD sit ups