9/27/13

Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Thruster (1 rep on min for 7 min @ 80%)

Metcon

Metcon (Time)

2-4-6-8-10-8-6-4-2 Reps For Time
Pullups
Box Jumps 30/24
SDHP 95/65