Friday 10/11

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

Front Squat (5×5 75%)

Push Press (5×5 80%)

Metcon

DB Snatch and Ring Dips (Time)

10-9-8-7-6-5-4-3-2-1
1-Arm DB Snatches 60/40
Ring Dips

Jumping Pullups + OH Lunges (AMRAP – Rounds and Reps)

AMRAP in 10 Min
35 Jumping Pullups
15 OverHead Walking Lunges 45/25