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
Stretches: Dislocates, Anchored T-Spine
Strength & Skill
Bench Press (5-5-5-5)
Shoulder Press (3-3-3-3)
Metcon
Metcon (Time)
01Oct2014
2-4-6-8-10-8-6-4-2
-Low Bear Crawl (1 length =1 rep)
-Ball Slams w/ Jump