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Tuesday January 3, 2017 CrossFit Peabody Workout of the Day:

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WARM-UP:

Abmat Pizza Game (2 burpee penalty for drops)
Plus…
20 Air Squats
20 Sit-ups
20 Walking Lunges
20 Supermans

MOBILITY PREP:

Tissue Work: Foam Roll x 10 passes each
– Thoracic Spine
– Lats
– Adductors

STRENGTH/SKILL:

1a) Strict Chin-ups: 3 x 6-10. Rest 30s.
1b) DB Tricep Extensions: 3 x 12-15. Rest 30s.
1c) Farmer Carry: 3 x 150 ft. Rest 30s.

METCON:

4 Rounds of:
1:00 of Farmer Carries (#70, 53)
1:00 of Mountain Climbers (2 count)
1:00 of Hollow Rocks
1:00 of Rowing for Meters
*Score = total reps + meters* 

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