Warm up:
row 500 meters
15 pull ups
15 ring dips
35 double unders
WOD:
“12.4″
AMRAP 12:
150 wall ball, 20/14
90 double unders
30 muscle ups
If you competed in the 2012 CrossFit Games Open go to www.games.crossfit.com to look up your previous score.
Better upper back extension-izer
This is a great video! Not only can this help a strength athlete that ends up with a rounded thoracic spine, but we see this same postural pattern in our desk Jockey’s that have spent way too much time sitting at a desk or living in a bad postural position. Grab a plate and some lacrosse balls at the gym and start mashing!!
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