Warm-Up
Official CrossFit Warm-Up
Complete 3rds of the following (Complete 5-10 reps of each movement)
- Samson Stretch (30 secs each leg) – Watch Video for Proper Form
- Overhead Squats (Use broom stick as your PVC)
- Sit-Ups
- Back Extension – or Good Mornings – Watch Video for proper form
- Pull-ups (if you do not have a pull-up bar) modify one arm bent over row (5-10 reps each arm) Watch Video for Proper Form
- Dips
WOD
AMRAP-10 (Post completed rds + partial reps to comments)
- 200m run
- 10-push-ups
- 10-walking lunges
Everyday Fitness & Movement 
Modified WOD #1: AMRAP: 10: 50 fast singles; 10 push-ups; 10 one-arm-bent-over row;
5 rounds, plus 50 fast singles, plus 10 push-ups; plus 10 single arm bent over rows-right arm; 3 single arm bent over rows – left arm. Used 10# weight; seems as if I did more single arm bent over rows than prescribed (I did 10 each side). Obviously, I’m not paying attention.
8 reps total did not realize i set timer at 2hrs 10 min finish at 1hour 50 min and 27 sec total work out time 19 min and 73 sec i am tired !!!