5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.
10 Air Squats
7 Bare bar Shoulder Press
This is a test, keep record of your weights and times for future reference. If the weights prescribed are going to take you more than 25 - 30 minutes, consider dropping the weights down 55% of your max.
CrossFit Open 14.5
21-18-15-12-9-6-3 reps for time of:
Thruster 95 / 65 lb.
Compare to 4/6/19
10 minute stretches Hamstrings and Hip flexors
upper back and trap stretches
Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
500 Meter Row
25 Sit Ups
808 4th Ave N