Running the Bench

Warm-up:

Complete individual warm-up prior to class.
The CrossFit Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Overhead Squat with PVC  
  3. Sit-ups  
  4. Back-extensions  
  5. Pull-ups  
  6. Dips

Announcements:

Bring-a-Friend Wod Saturday!

Mobility:

5 Way Simple Shoulder Stretch

Skills & Technique: (Click below for links to more info)

Wod:

Running the Bench
 
Bench Press @ 60% of Bench Press 1RM
10-9-8-7-6-5-4-3-2-1
 
After each bench press round run 200m.
Time Limit: 22 Minutes